PERFORMANCE

Warm-Up
*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

Then…

A.
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.

B.
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

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…

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:
Jumping Lunges
Down Ups

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

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Al F
Al F
August 4, 2020 11:26 pm

Posted in the fitness workout section by mistake, thought it was quiet yesterday!! Nice long warm up and great to be doing a few different movements and exercises Changed up the knees to chest to knees to bar and worked well A. Every 90 secs x5 sets 25cal AB 15 burpee box jump overs 24” 250m run 20 SA OH lunges @24kg Full sweat fest this one!! All done and changed the run to 250m, was going to to more but the treadmill was the slowest in the world at getting up to speed! The only one with the slightest… Read more »

Janelle Winston
Janelle Winston
August 4, 2020 8:30 pm

Did tomorrow’s today, as I liked it better and it fit better with my time frame.

A.
75, 85, 90, 95, 95

100, 105 (f 2x), 105, 105, 110 (f 2x)

B. Super excited about this! Did this RX. First time I’ve been able to do SHSPU without an assist.

4 + 36 –

Mike Slagle
Mike Slagle
August 4, 2020 4:16 pm

A. Subbed rower cals for the ab. This one hurt in the best way!

Great work to everyone who worked through it!

The warmup was great too!

Al F
Al F
August 4, 2020 11:41 pm
Reply to  Mike Slagle

This one was a burner for sure, and I certainly knew about by the last round!

Chris
Chris
August 4, 2020 1:27 pm

Subbed 25 cal AB for 25 cal row
Subbed 15 BBJO for 10 BBJO
Subbed 55# SAOHWL for 50# SAOHWL

Rows and BBJO’s completed in 90 seconds
Runs and Lunges completed in 60 seconds

John Knox
John Knox
August 4, 2020 1:03 pm

A) did as prescribed, except I used rower, same calories. That was WAY harder than I thought it was going to be! I really had to push on the burpees and rowing to have enough rest in between. Easiest was run and oh lunges.

Thanks for the excellent burner!!!

Al F
Al F
August 4, 2020 11:43 pm
Reply to  John Knox

Yea I thought this one was a lot harder than it looked by the end of it!!

Da Bull
Da Bull
August 4, 2020 11:05 am

Oh yeah, just nice when you are done with it! 4+5th round was challenging.

Mugu
Mugu
August 4, 2020 10:33 am

First one? Wow.

No shame in not finishing this one. That was hard.
First 2 rounds
25 cal bike
15 BBJO
200m run
20 OH Walking Lunge (50)

Next two rounds…..
20 Cal Bike, 12 cal bike.
10 BBJO, 8 BBJO
200m
20 OHWL

5th round.
No thank you. Nothing left

Michele Vieux
Michele Vieux
August 4, 2020 11:16 am
Reply to  Mugu

Rough one for sure. But don’t worry, it will surely cine up again in a few months since CJ is an evil man! Haha

Mugu
Mugu
August 4, 2020 12:24 pm
Reply to  Michele Vieux

Sweet……