FITNESS
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
Box 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 August 28, 2020.
ALTERNATE AT-HOME WORKOUT OPTION – NO EQUIPMENT NEEDED
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…
Two sets of:
60 Second Run/Bike/Row
60 Seconds of Sampson Pulses Each Leg
60 Seconds of Alternating Scorpion Kicks
60 Second Run/Bike/Row
60 Seconds of Pigeon Pulses Each Leg
30 Seconds of Downward Dog Stretch
30 Seconds of Divebomber Push-Ups
When the running clock reaches 16:00, perform the following…
Every 8 minutes, for 24 minutes (3 sets) for times of:
15 Calorie Bike or Row OR 100 Meter Run
15 Backpack Thrusters OR Jumping Air Squats
12 Toes to Bar OR V-Ups
12 Alternating Reverse Lunges
9 Strict Pull-Ups OR Backpack Bent-Over Rows
9 Backpack Push Press
When the running clock reaches 44:00, perform the following…
Three sets of:
30 Second Side Plank Right
30 Second Side Plank Left
60 Second Plank from Elbows
Rest 60 Seconds
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.