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.
Three sets of:
Front-Racked Barbell Split Squats x 4-5 reps each @ 4211
Rest 60 seconds
Rear-Foot Elevated Dumbbell Romanian Deadlift x 4-5 reps each @ 6011
Rest 60 seconds

For the split squats, allow the knee to drive forward of the toes, such that your hamstring is resting atop your calf…but keep your full foot on the ground. We’re working on mobility as well as quad strength. For the romanian deadlifts, you’ll set-up just like a Bulgarian Split Squat, but keep only a slight bend in the knee and reach down to perform a romanian deadlift.

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

Compare your results to March 19, 2020. This is a re-test of an Invictus benchmark workout…hit it hard!

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.

When the clock starts, perform…

Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
5 Inchworm Walks
10 Sampson Pulses per leg
30 Second Plank Hold
6 Side Plank Reach Throughs each side

immediately followed by…

Complete as many rounds and reps as possible, at 75-80% effort, in 3 minutes of:
5 Burpee Tuck Jumps
10 Air Squats
30 Second Front-Leaning Rest

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

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

Four rounds for time of:
400 Meter Run
20 Jumping Lunges
20 Step-Ups
(use a box if you have one, otherwise use stairs, a bench, etc…)

When the running clock reaches 35:00, perform the following:

Three sets of:
Plank Position Pike Jumps x 30 seconds
Hollow Hold x 30 seconds
Side Plank x 30 seconds each side
Rest as needed

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

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Mike Slagle
Mike Slagle
July 9, 2020 3:29 pm

Nitrous: 8:54 (40 second PR)
Row: 3:48
Thrusters: 12, 12, 6, 6, 6, 8

Danny Lizano
Danny Lizano
July 8, 2020 5:13 am

A) 95lb barbell; 35lb dumbbells
B) 7:12 Rx

Luke Tipton
Luke Tipton
July 7, 2020 8:08 pm

Worked out at the park at son’s baseball practice.
A. Warmup with 20# WB run, burpees Over WB, lunges, v-ups and HS walks

B. 1+90 – snatches crushed me.
Complete as many rounds and reps as possible in 8 minutes of:
50 Air Squats
40 Kettlebell Snatches (24/16 kg – switch arms every 10 reps)
30 Push-Ups

Janelle Winston
Janelle Winston
July 7, 2020 7:57 pm

A.
65, 85, 95

25# DBs

B. 7:21 – I chose to run 800 meters instead of row because the AK summer is short and I wanted to be outside.
Thrusters were 10/8/7/10/8/7.

John Knox
John Knox
July 7, 2020 9:51 pm

That is a great reason to run ?

Mike Slagle
Mike Slagle
July 9, 2020 3:31 pm

Great work Janelle! That’s a super fast time and good choice running!

Logan Harris
Logan Harris
July 7, 2020 5:29 pm

A. C/w 95-115 for split squat, 70# kb for deadlift
B. 7:55 Rx

Denis Nagahama
Denis Nagahama
July 7, 2020 5:05 pm

12:57

5-5-5-5-5-5-5-6-9

Hunter
Hunter
July 7, 2020 1:54 pm

What’s a good running sub for the 1,000m row? I’m guessing 800m die to similar time domain

John Knox
John Knox
July 7, 2020 1:15 pm

Did split squats 95 and 115
Did split Bulgarian deadlift with 40lb dB

Nitrous
1000 m row
50 thrusters 95#
6:40 RX

Hunter
Hunter
July 7, 2020 1:53 pm
Reply to  John Knox

Blazing fast ?

John Knox
John Knox
July 7, 2020 3:00 pm
Reply to  John Knox

Thanks guys, I love those quick burners! Broke the thrusters up into 15/15/10/10.

Kevin
Kevin
July 7, 2020 11:41 am

A) 5/3/1 Bench
Then
115 barbell split squat
55 DBs 1 leg RDL

B) Run 1200M
20-10-5-5-5-5
9:01

Should have committed to the 3rd set of 10 instead of 5. Really wanted in the 8’s lol

Adam Kubo
Adam Kubo
July 7, 2020 11:18 am

A1) 95-115-135
A2) 55’s-70’s-70’s

B. 7:56 Rx PR. However this is the first time I’ve done this WOD.
1st 2 sets were too big. It put me in a hole.

Hunter
Hunter
July 7, 2020 8:56 am

Mixed some power/strength training into today’s workout and did the following… Explosive pushups onto cinder block (~6-7″) 5×2 Bench Press 2 sets of 5/3/1- 5 reps, rest 2 min, 3 reps, rest 2 min, 1 rep… then repeat one more cycle with the second set of 5/3/1 going heavier than the first… Set 1- 135/155/165 Set 2- 145/165/175 (felt good and stable) 4 sets: Strict PU x 7 superset with max DB bent over row w/ 40# DB’s DB rows: 10/12/12/10 Did the bulg Split squats and RDL’s… Subbed DB for barbell on RDL’s due to just not feeling comfortable… Read more »

Candy Olkey
Candy Olkey
July 7, 2020 8:54 am

Lake WOD
5 rounds – E12min (10:49 / 10:47 / 11:01 / 11:12 / 11:41)
Run – .72 miles
10 strict pull ups
15 Wallball shots @14# against a tree
20 KB swings @ 24kg
25 straight body crunches
*** cross country runs basically 1/3 up hill. 1/3 down hill, 1/3 flattish…pull ups down about 2/3 way through runs at the playground on the monkey bars ?.
For some reason the kbs were the hardest today…that kb felt like 100#.

Jeremy Hammock
Jeremy Hammock
July 7, 2020 8:16 am

Did the iso hold warmup
3 sets
10 Russian baby makers
10 Cossack squat

3×5 each leg
Tempo 5.1.1.1
Split squat 95-115-115
Db rdl 25s

Nitrous
1000m row
50 thrusters 95 lbs

8:23 time
Pr by 1:21

Hunter
Hunter
July 7, 2020 8:56 am
Reply to  Jeremy Hammock

solid PR dude! Smoked that old time 🙂

Jeremy Hammock
Jeremy Hammock
July 7, 2020 8:59 am
Reply to  Hunter

Was able to do a quick 3×10 for 30 reps then had to finish sets of 5. Legs on fire!!! Thanks bud!! Nice video yesterday. Looked good

Hunter
Hunter
July 7, 2020 9:01 am
Reply to  Jeremy Hammock

Thanks Jeremy! Good strategy and way to stick to it, and I enjoy this community a lot! It’s actually a lot more encouraging than the gym I was going to pre-Covid

Jeremy Hammock
Jeremy Hammock
July 7, 2020 9:15 am
Reply to  Hunter

I’ve tried and mix different programs for about 7 years now. Ive always made gains in areas but never felt like I was in a well rounded program. I’ve been on this one for almost 8 months I think and I’m really enjoying the way my body has transformed and my fame of mind toward fitness. I’m a small town high school football, basketball and track coach. We have a great tradition but we’re limited on equipment and training space. I try to use things I learn here to help us grow as well. Overall this community and program has… Read more »

Jeremy Hammock
Jeremy Hammock
July 7, 2020 9:33 am
Reply to  Michele Vieux

For sure!
I fallow some invictus gyms on social media. Which one will it be?

John Knox
John Knox
July 7, 2020 1:18 pm
Reply to  Jeremy Hammock

Gotta love them PRs! Way to get it!

Paola Fierro
Paola Fierro
July 7, 2020 8:03 am

No equip.
1.3 rds
2.2 rds
3. 13:45
4. Done

Al F
Al F
July 7, 2020 6:53 am

A typical summers day here in Denmark, cloudy, very windy and raining!

Limited equipment workout done.

A. Done, 3 rounds

B. Done, 2 rounds subbed in 30 secs handstand holds instead of front leaning holds

C. 4 rounds for time
13’24

D. Done

Alessio
Alessio
July 7, 2020 5:29 am

hi, I have a question …
How is this programming better to follow?
How often does the programming cycle change?

Alessio
Alessio
July 8, 2020 4:02 am
Reply to  Michele Vieux

Hi, thanks for the reply.
Two years ago I followed the online competitor program.
The crossfit boxes with their rules in my country made it impossible for me to continue programming.
I just got out of an injury.
I now train in a gym globe, with the bare minimum.
I train 4 times a week currently.
I got on well with the competitor program and I wanted to follow the online program again to improve Strength and Performance.
So I wanted to understand how to best follow this schedule ?.
boarinalessio@libero.it

Alessio
Alessio
July 8, 2020 11:01 am
Reply to  Michele Vieux

My injury is passing.
The subscapularis was damaged.

I can train 4 times a week in the gym.

My goal is to get back into shape and follow a stable schedule
“360”.
I love the FBB … and every now and then I see that there is something and I like it.

Anyway I’m trying to save money that’s why I wanted info on how to follow this program well and understand how it worked.

I thank you for your help.