Warm-Up.
Assault Bike x 60 seconds (60-65% perceived effort)

Supinated Grip Static Hang x 60 seconds (accumulate if needed)
Perfect Stretch x 10 steps
Pronated Grip Static Hang x 60 seconds (accumulate if needed)
Bear Crawl x 20 steps forward + 20 steps backward

Assault Bike x 60 seconds (70-75% perceived effort)

Plank Shoulder Taps x 30 seconds
Scapular Pull-Ups x 10-15 reps
Wall Climbs x 2-4 reps
Broad Jumps or Frog Jumps x 5-10 reps

Assault Bike x 60 seconds (80-85% perceived effort)

Then…

“Invictus Baseline Interval Test”
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 10′)

Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.

Compare your results to April 1, 2019.

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Chris M.Diego TuziDan GreymanCole AmosAnte Recent comment authors
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Chris M.
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Chris M.

… time warp.

Diego Tuzi
Member
Diego Tuzi

Hi,
Done with a little variation.
6 sets for time
4:23/5:00/7:56/8:04/7:40/7:28
Bye

Dan Greyman
Member
Dan Greyman

Warm-up completed

For invictus.baseline
I subbed. Knees 2 elbows instead of T2B.

And kb taters @ 12kg instead if wall balls.

Could.only manage 4 rounds total.

Dont know cause after my 4th night shift but totally gassed.

Cole Amos
Member
Cole Amos

Baseline:
2:56, 2:25, 3:00, 3:00, 3:14, 3:37

Mike Slagle
Member
Mike Slagle

Baseline test
Last time: 2:37, 3:37, 3:47, 3:30, 3:40, 3:36
Today: 2:20, 2:39, 3:27, 3:30, 3:46, 4:13
Overall 52 seconds faster. It felt better, but this is always a killer for me.

Ante
Guest
Ante

No way that I can do 50 pull ups. So I go to lat machine…I can do 4-5 pull ups, and other 5 on lat machine.

Anika Tipton
Member
Anika Tipton

Anika & Luke
Did Saturday’s partner WOD:
In teams of two, complete the following partitioning the reps as you see fit:
1600 meter med ball relay run
50 strict pull-ups
100 kettlebell swings 24kg/16kg
100 burpee box jump-overs 24”/20”
100 kettlebell swings
50 strict pull-ups
1600 med ball relay run
40:08

Jonathan Pahed
Guest
Jonathan Pahed

Wanted to appreciate the games more so I did the “first cut” at the women’s weight.

4rds
400m run
3 legless rope climbs
7 squat snatch 130#
-20 min cap

Capped at 2 rds. I failed so many snatches. I can power about 120- 125 so it’s more technique. And I needed to slow down between reps

Janelle Winston
Member
Janelle Winston

I genuinely hate this WOD. It hits all my weaknesses and makes me feel like crap. (Plus why is it baseline when there are no legs, just shoulders and lats!?!) BUT I did it anyway. I am still at home with sick kids and have an 8’ ceiling and 10# ball so subbed wall ball with DB thrusters with 10# DB’s 2:52 2:59 3:08 3:07 3:13 – kipped a few pull ups in this set 3:25 – kipped half the pull ups Wheels came off after round 4. TTB were crap. Push ups were sad and wanted to stop. Made… Read more »

Mike Slagle
Member
Mike Slagle

Don’t beat yourself up! I’m sure you gave it a great effort. You work hard week in and week out, and go far beyond what most people are capable of. I took a rest day today, but I’ll be in for it tomorrow!

Clayton McKenney
Guest
Clayton McKenney

Woof. My fat ass…what I would give to run it back to Fall 2014 / Early 2015 or find an old score on this from then…

Thin green band for strict pull ups. Rest Rx.
1) 2:22
2) 2:43
3) 3:37
4) 4:29
Re opened tear on my hand and stopped. DNF.

Yikes.

Chris Broccoli
Member
Chris Broccoli

Subbed 30lbs Sandbag Thrusters for the Wallballs. 2:48-3:51-4:37-skipped-4:42-skipped.

Dallas
Guest
Dallas

2:25
2:30
3:02
3:05
3:04
3:30

Janelle Winston
Member
Janelle Winston

Great job 👍🏻 Jealous!

Matthew Swartz
Guest
Matthew Swartz

Subbed medball goblet squats for wb
2:02
1:59
2:20
2:45
3:00
3:21

Candy Olkey
Member
Candy Olkey

August 1 WOD
LOVE the Tabata WU!!
3 Rounds for time – 8:03 / 8:43 / 9:00 = 25:46
800m Run
10 OH squats @ 85# – All UB but slow and unstable
15 BOBB – All UB but slow
20 T2B – All UB strict

Then with my 8yr old daughter
E90s for 18 min (3 sets) – Total Reps Daughter 456 / Total Reps Me 350
60s Jump Rope (DU for me)
60s Air Squats
60s Burpees
60s Lying down T2B
***Great little WOD with mini me! Not sure her squats were below parallel but she kept moving and that makes me HAPPY!

Michele Vieux
Member
Michele Vieux

Love to see this! Mini me has a head start on us all!

Atrain
Guest
Atrain

A. Squats (4 sets) rest 2 min at #135
-2 front squats
-4 back squats

B: Gym only has a #14lb ball
Round 1: 2:40
Round 2: 2:30
Round 3: 2:36
Round 4: 2:33
Round 5: 2:50
Didn’t do round 6 (hip)

Patrick Valdez
Guest
Patrick Valdez

Yikes. My forearms were completely gone by the start of round 2. If this was a mental test, I failed spectacularly!

Ended mid-way through round 2. Perhaps it was a weekend of poor eating? Not sure, but I felt pretty down after failing this.

Attempted to salvage the day and perform a 20 minute AMRAP of 5 pull-ups, 10 toes to bar, 15 push-ups, and 20 air squats, but quit after 2 rounds there as well.

Just wasn’t feeling it today. Anyone else suffer these days as well?

Atrain
Guest
Atrain

Metabolic conditioning is tough after a weekend of poor eating. Almost like your cells are a stick in the mud and can’t shake it off. It happens totally normal with not so decent nutrition

Michele Vieux
Member
Michele Vieux

Totally agree.

Sherif
Guest
Sherif

Feel so disappointed. I failed in 5 rounds out of the 6. Pull-ups and TTB were a killer for me. I feel I am not advancing one single bit since very long time. Quite confused as to what I can do?! 🙁

Michele Vieux
Member
Michele Vieux

Hi! Shoot me an email so we can discuss. [email protected]

Sherif
Guest
Sherif

Sent you an email yesterday. Thanks.

Janelle Winston
Member
Janelle Winston

I feel ya! My pull ups died after 4 rounds and had to mix in some kipping. Also TTB just completely left. Yick!

Sherif
Guest
Sherif

Just keep trying and working hard.

JT
Member
JT

A. Invictus interval test
10 Strict pull ups
15 T2B
20 push ups
25 wall ball #20 (only have 9ft space on wall)
1:54/1:52/2:02/1:53/1:51/2:07
Started first couple rounds only breaking on T2B. Then broke pull ups into 5s so save my hands for T2B which definitely helped.
B. Stamina squats #250 12m EMOM
2 front
4 back

James Dalton
Member
James Dalton

Doing the stamina squats at that weight after the baseline test = serious fitness!

JT
Member
JT

Thanks, but to be fair the interval test has always been kind of a wheelhouse WOD for me.

Janelle Winston
Member
Janelle Winston

So fast. I shake my head and go back to my corner to think about my life choices. 😊

JT
Member
JT

Thanks. I’m still trying to enjoy my last week kid free. I’m not ready for training with a newborn.

Livie Kraft
Member
Livie Kraft

Did 4 rounds
3:46,
4:10,
4:06,
4:12 (situps instead of T2B on this round only)
Started out with very small sets and thought I’d be able to consistently get faster. Boy was I wrong! This was a lot harder than it looked! That extra foot on the wallballs is a game-changer as well!

Michele Vieux
Member
Michele Vieux

Great effort, Livy!

Simon Stomps
Guest
Simon Stomps

This was really though. Felt the same last time. I honestly had to rest one round. Did the team workout yesterday that I still felt in the body 🙂

Michele Vieux
Member
Michele Vieux

That extra rest day between the team workout and this was intended :). Don’t worry! You’ll get to attack this again in a few months! Yay!