PERFORMANCE

Warm-Up.

Waiter Carry + Suitcase Carry x 100 meters (switch hand positions at 50 meters)

Followed by…

Two Sets each side:
Windmills x 5 (slow and controlled)
Half-Kneeling Windmills x 5 (Forearm to floor, if possible. Otherwise, try to touch your fingers to toes.)

Followed by…

6 Turkish Get-Ups each side
(partition reps as needed)

Followed by…

Three Rounds (not for “time” but without resting):
Burpee Broad Jumps x 3 (for max distance)
Reverse Run (back to your starting position)

Then…

In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:
15 Calories of Rowing
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Shoulder to Overhead (155/105 lbs)

*Here are some tips from Invictus 8-Week Strength coach, Hunter Britt, on deadlift cycling. The next cycle of 8-Week Strength starts Monday! Sign up here.

You don’t have to perform this with a partner. If you don’t have a partner, simply use a 1:1 work:rest ratio.

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.

Against a 2-minute running clock…
200 Meter Run
Max Reps of Box Step-Ups

Rest 60 seconds, and repeat for a total of THREE (3) sets. This portion will take 9 minutes.

When the running clock reaches 10:00…

Against a 2-minute running clock…
200 Meter Run or 75 Double-Unders
10 Double Dumbbell Deadlifts
Max Reps of Double Dumbbell Snatches

Rest 60 seconds, and repeat for a total of THREE (3) sets. This portion will take 9 minutes.

When the running clock reaches 20:00…

Three rounds for time of:
200 Meter Run
20 Box Step-Ups
50 Double-Unders
10 Double Dumbbell Deadlifts
10 Double Dumbbell Snatches

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

guest
7 Comments
newest
oldest most voted
Inline Feedbacks
View all comments
Candy Olkey
Candy Olkey
August 9, 2020 6:29 am

August 4th WOD – Heavily modified at the lake WU of 3 games of pickle ball….even though I lost 2 of the games…it really got the entire body warmed up and ready A. Every 90s for 30 min Station 1 – 250m cross country run Station 2 – 10 BBJ (no place to jump over) Station 3 – 250m cross country run Station 4 – 20 Single arm DB OH walking lunges (10 each arm) @ 30# DB ***Wow…this got tough fast! By round 3 I was starting the next station right out of the runs….but did get about 20-30s… Read more »

Al F
Al F
August 9, 2020 4:36 am

Next location for a week in the north west of 🇩🇰, out in field (literally!) for a week as no gyms anywhere near. Warmup 800m run Waiter carry’s done with 24&20kg KB, 1 in each hand Windmills and Turkish getups done with 20kg KB Burpee broad jumps done A. AMRAP 30 mins 15 cal run 12 DL’s @20+24kg 9 HPC as above 6 S2OH as above 9rds + 4 cals Had to change a few things around as I was on my own in a field with limited equipment, but instead of resting I just carried non stop with 44kg… Read more »

Eddie Yurus
Eddie Yurus
August 8, 2020 2:12 pm

4 Rds + 15 cal row Rx’d
Did 1:1 work to rest, worked out by myself.
3:45, 3:45, 3:35, 3:38

Was able to do 11 DL, 1DL+8HPC, 1HPC+6STOH last two rounds, that’s why time was better. First 2 rounds weren’t broken up as neatly.

Mugu
Mugu
August 8, 2020 3:33 pm
Reply to  Eddie Yurus

Solid way to break up DT. I’ll keep that rep scheme in mind next time.

Eddie Yurus
Eddie Yurus
August 8, 2020 3:39 pm
Reply to  Mugu

Thanks, man. You too. Def easier than DT with the built in rest.

Mugu
Mugu
August 8, 2020 11:30 am

Did this workout with a crew of 5, waterfall, One rower. 2 barbells (one RX) at the fire house. Planned for 45 minutes or 5 rounds.
Got a full response at 3 rounds.
0 desire to start again after returning.

Enjoy the weekend! 🇺🇸

Mike Slagle
Mike Slagle
August 8, 2020 11:52 am
Reply to  Mugu

Props to you! Oh and good work on the Wod too 🙂