A.
Every 8 minutes, for 16 minutes (2 sets):
25 Burpees Over The Erg
25/20 Calorie Row
25 Kettlebell Swings (32/24 kg)
100 Double-Unders

B.
Back Squat
*Set 1 – 5 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 10 reps @ 70%
Rest 2 minutes between sets

C.
For time:
100/70 Calories of Assault Bike
100 Wall Ball Shots (30/20 lbs to 10′ Target)

Rest until the running clock reaches 20:00, and then…

D.
For time:
100 Pull-Ups

Rest until the running clock reaches 30:00, and then…

E.
Complete rounds of 15, 12 and 9 reps for time of:
Deadlift (315/225 lbs)
Box Jumps (30″/24″)*

*If you are not interested in competing in the Open, we would advise stepping down from the box jump – the impact on your achillies isn’t worth the risk unless you’re preparing for the movement to be tested in competition.

F.
Two sets of:
40 Banded Hamstring Curls
20 Banded Good Mornings
Rest 60 seconds

118
Leave a Reply

avatar
52 Comment threads
66 Thread replies
55 Followers
 
Most reacted comment
Hottest comment thread
55 Comment authors
Michaell Thorsagerantoine eternotTrevor PetrucciTim CoffieldLivie Kraft Recent comment authors
newest oldest most voted
Michaell Thorsager
Member
Michaell Thorsager

Currently preparing for a two man competition next weekend, so have been alting the program to be synchronized and such. Also way behind on logging.

A: Changed to two man worm workout
B:125/145/162/125kg
C: Synchronized the WBs. 13:21
D: 100 sync. C2B. 5:08
E: Partner DL @225kg and sync BJs. 6:36

antoine eternot
Member
antoine eternot

Do wednesday session:

A:
5,20
6,30
Go hard on burpees around 1 minute
Really hard for shoulders on KB and DU

B:
140/160/180/140kg

C:
13,48
Then
4,22
Then
11,15
Really hard on round of 15 cause i’m very tired

D:
Done

Trevor Petrucci
Member
Trevor Petrucci

A. Done
5:00/5:28
B. 238/275/305/238
C. 10:08
70 cal Row
(25# DB each hand thruster)
D. 4:39
E. 4:37
225# box jump at 24”
F. Done

Tim Coffield
Member
Tim Coffield

A. 6:58 and 7:06 I think
B. 240 275 315 240
C. 14:40 with rower but did as 10 rds of 10 each
E. (Next day) 8:08 with 24″ box

Fun workout thanks Tino!

Livie Kraft
Member
Livie Kraft

Did one round of A as a warmp
Skipped B
C: Partner wod
70 AAB Cal for time
One partner on bike, the other wallballing
Switch every minute
7:50 and 136 Wallballs
E: Scaled DL to 2 53# KB 5:00

Anna Kjelgaard
Member
Anna Kjelgaard

A. 6:28 + 7:01. Did 20 cal AB instead of DU’s (shin splints). B. Back lunges C. 14:59 RX Since we have an airdyne thing and not the real airbike, I did 90cal bc I think this one counts a little faster. Dinished AB around 8:45. All WB’s in sets of 10. D. 9:48 This was hard for me since I still have sore hands from mondays’ toes to bar. Could only do sets of 3-4 bc I couldn’t regrip the bar. Stopped before I ripped at 60 pull-ups and then did 40 ring rows. E. No heavy DL atm… Read more »

Sarah
Guest
Sarah

A) done
B) 175/195/225/175
C) 13:30 rx
D) did at the end only did 50
E) 9:00 215 on the DL

Moh fox
Member
Moh fox

A. Did only 50 DU i start to trip a lot after 50 and finished both rounds on 6:30
B. 112, 128,144, and 10 reps of 112kg.
C. Finish the bike in 7min and with wallbals in 13:29
D. Done 7 min, mixed butterfly and kipping
E. Done 10min rx 140kg
F. That’s where you start feel the glutes are done 🤣

tino
Member
tino

🔥🍑

Wilson Hopkins (45-49)
Member
Wilson Hopkins (45-49)

A. Rx – 4:47/4:56
B. Rx – 133/152/171/133Kg
C. 8:33; Subd row, no bike.
D. 5:53;strict pull-ups.
E. 8:08 Rx
F. Done

Loved this first week so far.

tino
Member
tino

Awesome! Good to see you healthy, hitting it hard and having fun!

Douglas Gooch
Member
Douglas Gooch

A. Forgot the rope did 25 TTB. 4:43 and 5:13
B. 325/375/420/325
C. No wall ball did 100 thrusters with the 32kg KB.
11:24
D. 3:05 wanted under 3 but the pump was real.
E. Done with 32” box. 8:12.
F. Did hip stuff.

tino
Member
tino

Great push today dude! Those are solid times!

Samuel Woodman
Member
Samuel Woodman

A: 4:33 and 4:08. May have used a 62# kb
B: 5×305/3×355/1×395/10×355
C: 10:26. Didn’t push hard enough on ab
D: 5:23, died last ~20 pu. 20-15-10-10-stuff
E: 8:11. Ate my lunch

Dante Tuscai
Member
Dante Tuscai

A. Rx – 5:59, 4:54
B. Up to 365 then 285 for 10
C. 12:51 Rx
D. 4:22 Rx
E. 7:44 @ 275

Tino, if your goal was to kill us, you succeeded!

Ola Besser
Guest
Ola Besser

A. Rx 5:05, 5:13 – intended to use this as a warm up, and went out a little hotter than that B. Went for 1-rep max instead of the set of 10 – got it at 195lb. 200lb is in sight!! C. 20lb wall ball to 9″ target – 11:47 D. Scaled to 50 pull-ups to save my shoulder as I work these back in. Went slowly and focused on form E. Scaled to 155lb. Finished in 4:58. Probably could have gone heavier, but I’ve been having a problem with deadlifts blowing up my back. If I’m not sore tomorrow,… Read more »

tino
Member
tino

Be smart with maxing out. There’s an intended strength progression and you’re also running the risk of injury.

Ola Besser
Guest
Ola Besser

Yes you’re right. I got away with it this time, but maybe not next time

Danilo Araujo
Guest
Danilo Araujo

A. 5:13/6:32
B. 100/112/126/100kg
C. 16:13 Rx
D. 4:18 Rx
E. 8:35 Rx
F. Done

Bryan Babbitt
Member
Bryan Babbitt

A) 4:34, 4:26
B) 275,325,375,275
C) 11:02
D) 4:20
E) stopped at 12 deadlifts. Deadlifts felt good when pulling, but no intensity and my heart wasn’t in it. It’s been a successful week of training thus far and I’m going to give my body a rest before attacking Friday.

tino
Member
tino

Good call buddy. It’s been a tough week so far! Hope you get some good rest tomorrow and get after it on Friday!!

Taylor English
Member
Taylor English

A) didn’t note my time here. Maybe 5:30ish each round?
B) 175, 205, 230, 175 for 10
C) bike was like 9:20 and 18:22 total
D) only did 50 6:30
E) 9:45 rx. After all that other work I was surprised to be pulling only doubles and singles here.
F) ran out of time.

tino
Member
tino

Lots of volume today! Rest up and eat well!

Taylor English
Member
Taylor English

I started RP this week so eating is basically my full time job now.

Tom
Member
Tom

A) 4:43/4:35 (American) I went unbroken have no idea how people got in the low 4s…
B) SSB
260/310/354/260

C) ***blank stare***
biked In the 7s (came off feeling fine…👍🏼)
WB 20x20x20x25x15
12:23

D) 2:48 (50/22/20/8)

E) life happened

tino
Member
tino

We have our in house guys do Russian swings so that’ll be why they can hit low 4’s

Tom
Member
Tom

Makes sense, I really tried to slam it on the last set. I was like my goodness…I’m not fit at all.

Which is true! 🤣

Tom
Member
Tom

E) next day (6:31) DL UB step down BJ

Jess U
Member
Jess U

A) done but I forgot to write down my times. 😬
B) 175/209/225/175 based off 250. Felt really good!
C) 11:52 Rx
D) 3:24 Rx
E) 7:05 Rx
This was wicked fun!!
F) done

Thanks Tino!! Hope your day’s been awesome!

tino
Member
tino

🙄 🖊 😝

Jess U
Member
Jess U

Hahahah I know I know. 😬

geoff
Guest
geoff

A) 5:31, 5:05
B) 275/305/345/275

All Rx
C) 13:44
D) 6:21
E) 5:41

John Vautier
Guest
John Vautier

Made some adjustments based on how my body felt.
A. 4:58/4:46 – first set Rx, 2nd set push ups.
B. 285/325/365/285
C. 100 cal AAB in 6:52, 50 wall balls in 2 ub sets
D. 50 strict in 5:03
E. 6:18 but used 100#kb in each hand
F. Done
Finished with 400m sandbag walk from yesterday, 8:58.

Much needed rest day and hydration! Good start to the cycle but I’m definitely feeling it.

tino
Member
tino

Nice work John! Good to see you listening to your body and making adjustments. Enjoy your rest day!

FAQ - Workout of the Day (WOD)

What does WOD mean in CrossFit?

WOD stands for Workout of the Day. Most CrossFit gyms post one workout each day for their members and online followers to complete. Invictus currently offers THREE free programmed WODs each day (shown above)... and even more personalized and online supplemental programs through Invictus Athlete.

Which program is right for me? Can I move between them?

One thing that sets Invictus apart from other CrossFit gyms and online training programs is that we recognize everyone has different fitness goals, abilities and needs. Be sure to pick which programming is right for you so you can get a great workout that meets your needs.

What does 30X0 mean? (How to read the WOD)

Another thing you might notice that’s different about our programming is that we use ‘tempo training’ - almost always in the Fitness programming and in various cycles for the Performance and Competition programs. Those extra numbers (ex: @30X0) might seem confusing at first glance but you’ll totally get how it works and why we like to use it after reading this. Trust us, you’ll soon witness the many benefits firsthand. Learn more about tempo training.

I need help with some standard movements and warm-up ideas!

Whether you’re new to CrossFit or have lots of experience with the WOD, our coaches will help you get the most out of every workout. It doesn’t matter if you struggle with a particular movement or if your goals are pushing you toward the higher skilled and more elusive movements, our professional coaches support everyone with advice and feedback.

They have worked with all athlete levels and know what it takes to get people moving to the best of their abilities. Whether it’s burpees, double-unders, muscle-ups, or tips for the Assault Bike - we’ve got a coach who can help you.

Don’t worry, we’ve got your warm-ups covered, too. Our coaches are constantly learning from other modalities and love to use what they learn in innovative warm-ups focused on both preparing for the workout at hand and maintaining the body for a pain free life. Check out this full body routine to keep your joints functioning and free of inflammation. We also post warm-up suggestions in the Workout of the Day for each of the programs that are tailored to that day’s movements.

Workout on your own and don’t have much time for your warm-up? Here’s a couple of quick and simple ones for your shoulders, squat day, deadlifts, and everyone’s problem area, the thoracic spine.

What if I can’t lift the weight or do the movement as prescribed?

Scaling is part of the beauty of CrossFit because it enables workouts and programming to be tailored to anyone’s ability. When it comes to weight, you can and should ALWAYS scale the weight down if it is unsafe for you to lift it, or if it changes the intended stimulus of the workout.

Here are some rules of thumb for scaling weight in metcons (lifting for time). For gymnastics movements, there are some simple scaling solutions as well. If you are unsure, reach out to your Invictus coach! We are here to make sure you get the safest and best workout possible - proper scaling allows for that.

How many days per week should I train? / How many rest days should I take?

At Invictus, we offer programming 6 days a week, Monday-Saturday and we realize not everyone’s schedule - or training needs - are the same and therefore, you must use your best judgement and listen to your body when it comes to deciding how often to take a rest day.

If you have been doing CrossFit for a while now, you recognize that our program excels due to the high intensity component. With that being said, one thing you have to keep in mind is that you can’t sustain that high intensity every single day; otherwise your body ends up breaking down.

You can learn more about how often someone should take a rest day in this article.

What does EMOM stand for?

EMOM stands for Every Minute on the Minute. When you see that come up in a workout, you have up to one minute to complete the exercise required. Normally what’s prescribed won’t take the entire minute so you also have whatever is left of the time to rest until the next minute starts and you do the next set of prescribed work. And so on.

What does AMRAP mean?

AMRAP means “As Many Rounds (and Reps) as Possible” in a certain time period. For example, the workout might say...

AMRAP in 10 minutes of:

30 Double-Unders
20 Pull-Ups
10 Thrusters

So you would keep going through the cycle of those three exercises until the 10 minutes is up. Your score is the number of complete rounds plus any extra reps you did. So if you did four complete rounds plus 15 Double-Unders in the fifth round, your score would be 4+15.

What does OTM mean?

OTM stands for “On the Minute” and is the same thing as an EMOM. When you see that come up in a workout, you have up to one minute to complete the exercise required. Normally what’s prescribed won’t take the entire minute so you also have whatever is left of the time to rest until the next minute starts and you do the next set of prescribed work. And so on.

What does NFT mean?

NFT stands for “Not for Time” and means that you shouldn’t rush or try to go fast, but instead, focus on technique, skill, form or whatever you are working on for that movement.

How heavy should my first set be?

You might also be wondering where to start your first set if, for example, the workout of the day calls for 5 sets of Deadlift x 5 reps. Is the first set a warm-up or is that the first working set? Here’s our recommendation for how to properly build to your starting weight and what we consider warm-up sets and working sets.

How can I figure out my 1RM?

We frequently use percentage references in prescribing the number of reps to perform, so it’s essential that you have a good idea on most of your maxes.

Let’s say it’s been awhile since you have attempted a 1RM; maybe you had an injury a few months ago, or maybe you just somehow keep missing the 1-RM test days, or maybe you just forgot to write it down in your log book. If you have a multiple-rep max, you’re in luck. There’s actually a simple equation you can use to calculate an estimated 1RM based on the max number of reps you can do at a given weight.