PERFORMANCE

Warm-Up.

Thoracic Iso Holds

Followed by…

One Set:
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side

Followed by…

Two sets of:
Russian Baby Makers x 10 reps
Cossack Squats x 10 alternating reps

Then…

A.
Back Squat
* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 90%
* Sets 4-8 – 2 reps @ 90-95%
Rest 3 minutes between sets.

B.
“Nitrous”
For time:
1000 Meter Row
50 Thrusters (95/65 lbs)

Compare your results to December 1, 2020. This is a re-test of an Invictus benchmark workout…hit it hard!

ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO 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.

Warm-Up.

When the clock starts, perform…
Two sets of:
60 second Run/Bike/Row/Jog in Place
30 Seconds of Right Leg Single Leg Airplanes
30 Seconds of Left Leg Single Leg Airplanes
60 Seconds of Alternating Pigeon Stretches
30-60 Second Nose to Wall Handstand Hold
30 Seconds of Down Ups
30 Seconds of Running Man Line Jumps
Rest 30 Seconds

When the running clock reaches 15:00, perform the following…

Every 10 minutes for 30 minutes (3 sets of):
Run 400 Meters

Followed by…

Three rounds of:
15 Deadlifts
12 Push-Press
9 Burpees Over an Object

Followed by…

Run 200 Meters

NO EQUIPMENT SUGGESTIONS:
Run 400 Meters – Substitute 60 Seconds of Jumping Jacks AND 60 Seconds of Mountain Climbers
Deadlifts – Substitute Ground to Sky Reaches
Push-Press – Substitute Plank Kick Throughs with Hand Tap
Run 200 Meters – Substitute 60 Seconds of Smurf Jacks

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

*Use the “Mind Muscle” Video Playlist for ideas!

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Sebastian Franca
Sebastian Franca
February 28, 2021 7:29 am

I’m 1 week behind, Nitrous : 9:30 @95 (this is my first attempt ever) did 20-10-10-10 reps, then I figured out I should’ve done it by reps of 10’s.

Danny Lizano
Danny Lizano
February 24, 2021 3:54 am

A) 270, 310, 345, 345, 350, 355,360, 365

B) Nitrous: 8:54 Rx

Thrusters in set of 10.

Janelle Winston
Janelle Winston
February 22, 2021 11:02 pm

A.
160, 180, 205, 205, 205, 205.
Ended at 6 sets because nothing felt good and my legs are toast from 180 wall balls yesterday.

B. Nitrous
7:37 RX and. 20 sec PR.
Thrusters were 10/8/7/10/8/7. Hubby beat me by 11 sec. 🤷🏼‍♀️🙂

Luke Tipton
Luke Tipton
February 22, 2021 8:02 pm

A. Back Squat E3MOM
4×240, 3×275, 2×305, 2×310, 2×315, 2×320, 2×320, 2×325

B. Nitrous
7:32
Off the rower around 4. Broke the thrusters into small sets. 47s PR!

Last edited 8 days ago by Luke Tipton
Janelle Winston
Janelle Winston
February 22, 2021 8:27 pm
Reply to  Luke Tipton

Nice! Great job Luke!

Logan Harris
Logan Harris
February 22, 2021 5:25 pm

A. Up to 365#
B. 7:20 Rx. Last time was 8:22 so much better. Thrusters done as follows: 21,15,9,5. 3:40 on row.

Janelle Winston
Janelle Winston
February 22, 2021 11:03 pm
Reply to  Logan Harris

That’s a huge improvement! Congratulations 🙂

Mugu
Mugu
February 22, 2021 4:01 pm

Modified get the quads warm and loose from Saturday’s brutal hell workout… that I did yesterday 🙁

8×3 back squats at 265

Nitrous
7:46 rx
No clue what it was last time.

3:36 off the rower

Janelle Winston
Janelle Winston
February 22, 2021 11:04 pm
Reply to  Mugu

No joke! That work out took my soul and crushed.
Great job pushing through!

Anika Tipton
Anika Tipton
February 22, 2021 2:33 pm

A. 4×155#/3×175/2×195/2×200/2×205/2×205/2×205/2×210
B. 8:05

Candy Olkey
Candy Olkey
February 22, 2021 11:57 am

Great WU – 🍑 🔥 A. Back Squats – based off 190# (but pushed the %) 155# x 4, 165 x 3, 175 x 2, 180 x 2, 182 x 1, 181 x 1, 175 x 2, 175 x 2 ***180 is a 5# 2 rep PR! I pushed for all I was worth on the second rep at 182…thought my guts where going to explode. My legs can definitely handle this and way more…how do I transfer more from my core to my legs and glutes? B. Nitrous – RX – 8:59 1000m Row – 4:35 50 Thrusters –… Read more »

Anika Tipton
Anika Tipton
February 22, 2021 2:35 pm
Reply to  Candy Olkey

Congrats on the PR(s) Candy! Awesome!

Last edited 8 days ago by Anika Tipton
Viv Colón
Viv Colón
February 22, 2021 10:12 am

A. Back Squats
160
180
200
205
205
210
210
210

B. “Nitrous”
8:51 Rx

12 secs slower than 11/30/20. I think this was fine considering I’m operating on 5 hrs of sleep today and the back squats felt heavier than they should have leading up to this.

Glad I made it today.

Candy Olkey
Candy Olkey
February 22, 2021 11:59 am
Reply to  Viv Colón

Outstanding work Viv!! Those BS #s are crazy…then to turn around and smash Nitrous!

Jeremy Hammock
Jeremy Hammock
February 22, 2021 1:03 pm
Reply to  Viv Colón

Good work and I felt the same way! Minimal sleep as well due to crying baby! Haha good stuff

Anika Tipton
Anika Tipton
February 22, 2021 2:34 pm
Reply to  Viv Colón

Nice squats Viv!

Candy Olkey
Candy Olkey
February 22, 2021 10:11 am

Hey Everyone…my records indicate we have done Nitrous on the following dates in 2020…if anyone is curious.
11/30/20, 7/7/20, 3/19/20

Jeremy Hammock
Jeremy Hammock
February 22, 2021 9:09 am

Just time for 6 sets of squats
4-255 3-295 2-315 2-335 2-335

Row 1000 (3:45)
50 thursters 95lbs
8:01

Candy Olkey
Candy Olkey
February 22, 2021 12:00 pm
Reply to  Jeremy Hammock

Outstanding work Jeremy…super fast Nitrous!!