PERFORMANCE

Warm-Up.

*Invictus Gymnastics Warm-Up*

For 60 seconds, perform one set of:
Mini Handstand or Mini Release Handstand x 10 reps

Followed by…

Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Cartwheel from Wall Practice x 40 seconds effort
Interval 2 – Three Quarter Handstand on Wall x 30-40 seconds
Interval 3 – Three Quarter Handstand (freestanding) x 8-10 reps

Followed by…

Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Full Support Hold on Rings x 10-15 seconds
Interval 2 – Catch Position Hold x 10 seconds
*Accumulate time if necessary by placing feet on the floor when needed.
Interval 3 – Squatted Muscle-Up Transition x 3-5 reps
*The squatted muscle-up transitions are the transition only. Shoulders should be as near to the rings as possible for the duration of the reps (no pull-up nor dip)
**Keep this movement slow and controlled. There should be no point in the movement that you feel you are utilizing momentum, and there should be no part of the movement that feels like you “drop” into a position.

Then…

A.
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – 4-8 Ring Muscle-Ups
Station 2 – 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

B.
Two rounds for time of:
25/20 Calories of Rowing
800 Meter Run
20 Pull-Ups

Time cap = 12 minutes

ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT

For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

When the clock starts, perform…

Two sets of:
60 Seconds of Sampson Pulses Each Leg
30 Seconds of Squat + Standing Oblique Crunches
30 Seconds of Side Plank Hip Bounces Each Side
30 Seconds of Single Leg Ground to Sky Reaches Each Leg
30 Seconds of Speed Skaters
30 Seconds of Standing Plate Chest Presses
30 Seconds of Shoulder Tap + Push-Up
60 Seconds of Robotic Dog

When the running clock reaches 18:00, perform the following…

Complete as many rounds and reps as possible in 90 seconds of:
20 V-Ups
10 Dumbbell Bent-Over Rows
Max Reps of Plank Kick Throughs With Hand Taps in the Remaining Time

Rest 30 seconds.

Complete as many rounds and reps as possible in 90 seconds of:
15 Burpees
Push-Up Plank Hold the Remainder of the Time

Rest 30 seconds then repeat for a total of FIVE sets.

When the running clock reaches 40:00, perform the following…

Three sets of:
Dumbbell Arnold Press x 8-10 reps
Prone Walk Outs x 10-15 reps
Tempo Reverse Snow Angels x 10-12 reps @ 1111

Followed by…

5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.

Keep the ratio of inhale to exhale at a 1:2.

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Janelle Winston
Janelle Winston
August 13, 2020 1:19 pm

1. 6 RMU with feet on box.
2. 60’ x 3 – the 3rd round took 3 min.
3. Tuck hold on rings. Accum 60 sec

B. Super aggressive time cap IMO. Was busting and got to the pull ups with only 5 sec left. Finished anyway. 12:33
PU – 17/3, 14/6

Mugu
Mugu
August 12, 2020 4:04 pm

Really modified today.
Worked out and did basketball drills for my boy.

So ring muscle ups were banded (like sitting on the bands between rings. 4×4.
GHD 4×10

Workout was for reps not time, and basketball.
2 roundS
25 cal row
Brought my boy on the run
20 pull ups.

John Knox
John Knox
August 12, 2020 1:13 pm

A) did all the gymnastics stuff! That was a lot of fun!
B) 2 rounds for time
25 ca row
800 m run
20 pull ups

11:50 rx

I did the first set of pull ups strict, was going to do the next set of pull up strict too, but I only had like 35 seconds left, so I butterflied them instead haha!!!

Janelle Winston
Janelle Winston
August 13, 2020 1:16 pm
Reply to  John Knox

Ya, I think the 12 min TC was a little aggressive. I couldn’t catch my breath on the second run and hit the pull ups at 11:55. Oh well 🤷🏼‍♀️

Jeremy Hammock
Jeremy Hammock
August 12, 2020 9:00 am

Back to teaching schedule so limited time. About 30 min a day so I have to modify workouts

3 rounds
6 spu
6 controlled dips
30 sec hand stand walks station on wall for balance
5 L sit reps. Cannon sit in the L.

2 rounds for time
Row 20 cal
Run 800
20 pull-ups
10:23

Al F
Al F
August 12, 2020 12:43 am

In the field birthday 🎂 workout done with my 8yr old which was great fun!!

Warmup done

AMRAP 90 secs on 30 off

A. 20 v-ups
10 BOR with 20+24kg KB
Plank kick throughs in remaining time

17, 20, 19, 20, 20

B. 15 burpees
Plank in remaining time

33secs, 33, 35, 36, 39

C. 3 sets of
KB push press @20+24kg
15 prone walk outs
12 reverse snow angels