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 November 25, 2019.

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Janelle Winston
Janelle Winston
February 28, 2020 5:26 pm

Did Monday’s B

Run 800m
100 Air squats
75 KBS
50 walking lunges
75 KBS
100 Air squats

17:24 RX – had to stop to send a child for her music lesson in the middle of the first set of kettle bell swings. Extra rest helped.
About 20 sec faster then last time.
50/50, 50/50
40/35. 40/35
13/13/13/11

Was going to do A but everything hurt and tightened up a treat. Live to die another day.

Tommy Ryan
Tommy Ryan
February 28, 2020 3:34 pm

Started cherry picking invictus workouts last fall, tried the interval test then and quit after three rounds. Decided to work off this site 100% in January and have been making phenomenal progress. Today:

A. w/ 20lb dumbbell thrusters instead of wall balls:
1. 1:58
2. 2:02
3. 2:12
4: 2:20
5. 2:30
6. 2:28

13:30 total. Appreciate all the work that goes into this phenomenal resource!

Janelle Winston
Janelle Winston
February 28, 2020 5:28 pm
Reply to  Tommy Ryan

Fantastic times! I found following the program as written made all the difference as well.

Ramon de Castro Pereira Ramon Silva
Ramon de Castro Pereira Ramon Silva
February 28, 2020 2:44 pm

It was very heavy ??☠️.

The last few rounds I had to complete beyond the allotted time and get some rest to start another round. But I finished the six rounds.

Ben Cochrane
Ben Cochrane
February 28, 2020 1:18 pm

Later posting than usual:
3×5 strict ring muscle ups 2 min rest between rounds

A. 2:10,2:18,2:20,2.18,2:24,2:26

Happy with consistency between rounds

Candy Olkey
Candy Olkey
February 28, 2020 11:28 am

Baseline test – RX – 2:57 / 3:09 / 3:02 / 3:10 / 3:01 / 3:04 = 18:23
***I’ve done this 6 other times and this is only 3s slower than my very best from back in 2018. SUPER HAPPY with the consistency!! Even did the WB outside in the 15 degree cold and windy NY weather!
B. Power Abs
3 Rounds
Med-Ball Tuck Up + Med-Ball V-up x 8 @ 14#

Janelle Winston
Janelle Winston
February 28, 2020 5:33 pm
Reply to  Candy Olkey

Great times Candy. I truthfully hate this workout. I have avoided it the last two times. I might have to man up and do it tomorrow. ?

Anika Tipton
Anika Tipton
February 28, 2020 10:56 am

Wussed out of the interval test and did yesterday’s ?
A. Barbell hip thrusts + band face pulls
Bbht done with 185#/205/225/245/265
B. 10 min am rap of 30 du’s, 10 alternating dB snatches at 35#, 2 alternating overhead reverse lunges-
8 rounds even- I did this completely wrong! I did 10 dB snatches AND THEN 4 reverse lunges every round, which is how I got 8 rounds ??‍♀️ I just did not read it right, my husband finally translated it for me! Haha!

Candy Olkey
Candy Olkey
February 28, 2020 11:29 am
Reply to  Anika Tipton

Got to say 8+ Rounds on that B is hauling A$$!!! Amazing Anika!

Anika Tipton
Anika Tipton
February 28, 2020 2:03 pm
Reply to  Candy Olkey

Thx Candy! Looks like your baseline test went super well! Congrats!

Janelle Winston
Janelle Winston
February 28, 2020 5:32 pm
Reply to  Anika Tipton

Ha! I did almost the same thing last time we did this. I just did 2 RL at the end of each round. I got like 10+ rounds and when I looked at everyone else’s times, I was like, “I think I did something wrong…..?”

Anika Tipton
Anika Tipton
February 28, 2020 7:46 pm

Ha! Nice to hear you misinterpreted it as well…I just couldn’t make sense of it! Nice work on Monday’s! Your legs and butt are going to be thrashed. I did it on Monday, and FINALLY today most of the tenderness is gone.

Jeremy Hammock
Jeremy Hammock
February 28, 2020 8:49 am

1-1:58 2-2:10 3-2:16 4-2:39 5-2:45 6-2:47
20lb wb
Total time 14:35

Thomas Lopez
Thomas Lopez
February 28, 2020 8:36 am

2’07/2’44/3’12/3’42/3’49/3’58
Total : 19’33

Mike Slagle
Mike Slagle
February 28, 2020 8:03 am

A. Barbell hip thrusts from yesterday.
305×5, 325×5 for the last four sets
Band pull aparts 15 reps two red rogue bands
Band face pulls 15 reps two red rogue bands

B. Baseline test
2:26, 3:25, 3:50, 3:55, 4:10, 4:10
20 seconds slower than last time. It felt a lot slower than that. See you all in a week! Have a great weekend!

Janelle Winston
Janelle Winston
February 28, 2020 5:33 pm
Reply to  Mike Slagle

Nice work, Mike! Have a great weekend ?

Al F
Al F
February 28, 2020 6:56 am

2’06
2’17
2’27
2’53
2’46
3’00
Total 15’29
Cut 1’37 off my time from 25/11 so pretty pleased with that, is just my grip that lets me down on the TTB towards the middle sets so can’t go UB, room for improvement!!

Alexander Thomas
Alexander Thomas
February 28, 2020 4:04 am

02:07, 02:09, 02:35, 03:10, 03:45, 25 reps then canceled cause collapsing

Luuk
Luuk
February 28, 2020 2:05 am

3:10
3:10
4:15
4:20
4:20
4:20
4hours of sleep