*Courtesy of Invictus Gymnastics
Every minute, on the minute, for 9 minutes (3 sets) of:
Interval 1 – Donkey Kick Burpee x 3-4 reps
*Only kick as high as you feel comfortable.
Interval 2 – Stretch Body Hold x 30 seconds
Interval 3 – Strict Knees-To-Chest on Bar (or challenge utilizing knees-up options) @ 2011 x 8 reps
Rest until 10:00, then. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Full Support Hold on low rings x 30 seconds (accumulate time as necessary)
Interval 2 – Hand Plank Cross Knee-To-Elbow x 45 seconds for max reps
Every 90 seconds, for 30 minutes (5 sets):
Station 1 – 25/18 Calories of Assault Bike
Station 2 – 15 Burpee Box Jump-Overs (24″/20″)
Station 3 – 200 Meter Run
Station 4 – 20 Single-Arm DB Overhead Walking Lunges (55/35 lbs – 10 steps each side)
*Focus on holding the weight up with your lat. If your overhead mobility doesn’t allow for you to hold weight overhead without overextension of the lumbar, please how it in the front rack position instead.
Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round relatively comfortably, and by the final round you will be challenged both mentally and physically.
On the other hand, if the above prescription is too easy for your current level, please increase the number of repetitions/distances to ensure that your rounds match the desired levels of intensity noted above.
OPTIONAL Booty Finisher
*Courtesy of Coach Hunter Britt & the Invictus 8-Week Strength Program
Three sets of:
Banded March x 3 minutes
Rest 10 seconds
Barbell Glute Bridges x 60 seconds (Light Weight)
immediately followed by….
Barbell Glute Bridge Hold x 20 seconds
Rest 1-2 minutes
* The new cycle of Invictus 8-Week Strength starts next week. Interested in making incredible gainz in just 2 months? Sign up here!
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
When the clock starts, perform…
Every minute, on the minute, for 15 minutes (5 sets) of:
Minute 1: 60 seconds of Alternating Cossack Squats
Minute 2: 30 Second Plank Hold + 30 Seconds of Glute Bridges
Minute 3: 16 Tempo Mountain Climbers – hold each position for one full second
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
When the running clock reaches 18:00, perform the following…
Complete rounds of 20, 18, 16…..4, and 2 reps for times of:
TIME CAP = 20 Minutes
When the running clock reaches 40:00, perform the following…
Three sets of:
15 Straight Leg Sit-Ups
2-Minute Knee Plank
30 Second Side Plank (right side)
30 Second Side Plank (leftt side)
Rest 2 minutes