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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
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 February 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. Click here for the full workout briefing.

When the clock starts, perform…
Two sets of:
60 second Run/Bike/Row/Jumping Jacks
30 seconds of Divebomb Push-ups
60 seconds of Robotic Dog
30 seconds of Superman Hold
Rest 60 seconds
When the running clock reaches 15:00, perform the following:
Every minute, on the minute, for 10 minutes (5 sets of):
Station 1 – 30 Running Man Line Jumps + Max Reps of Backpack Squat Cleans in the Remaining Time
Station 2 – Rest
When the running clock reaches 25:00, perform the following:
Every minute, on the minute, for 10 minutes (5 sets of):
Station 1 – 30 Lateral Line Jumps + Max Reps of Air Squats in the Remaining Time
Station 2 – Rest
When the running clock reaches 40:00, perform the following:
Three sets of:
Bent-Over Gorilla Rows x 8-10 reps each side
Weighted Side Bends x 20 reps each side
Bodyweight Good Mornings x 30 reps” “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.
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