PERFORMANCE

Warm-Up.

Thoracic Iso Holds

Followed by…

Every Minute on the Minute 6 minutes (3 sets):
Even – 3-5 Perfect Parallette Shoot-Throughs
Odd – Banded Romanian Deadlifts x 20-30

Followed by…

Every Minute on the Minute 6 minutes (3 sets):
Even – 20 seconds Support on Rings (top of dip) + 10 seconds Hold in Catch Position (bottom of dip)
Odd – 3 single-leg jumps (box or broad) per leg
(Complete all three on one leg before switching focus on a perfect landing more than height/distance – flat foot + soft knee)

Then…

Every minute, on the minute, for 30 minutes (6 sets):
Minute 1 – 16 Alternating Reverse Lunges with Dumbbell Farmer’s Carry
Minute 2 – 20 Single-Arm Dumbbell Presses (10 Left + 10 Right)
(non-working arm holds DB in front-racked position)
Minute 3 – 20 Box Jump-Overs (24″/20″ – jump up, step down)
Minute 4 – Max Calorie Assault Bike
Minute 5 – Rest

Score is total assault bike calories across the 6 sets. A good goal would be 20/15 calories each set!!

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.

 

Every minute, on the minute, for 6 minutes (3 sets) of:
Station 1: Max Distances of 25-Foot Shuttle Runs
Station 2: Rest

Followed by…..

Every minute, on the minute, for 6 minutes (3 sets) of:
Station 1: Max Reps of Double-Unders
Station 2: Rest

Followed by…..

Every minute, on the minute, for 6 minutes (3 sets) of:
Station 1: Max rounds and reps of 5 Air Squats + 5 Burpee Jump Backs
Station 2: Rest

Followed by…..

Every minute, on the minute, for 12 minutes (3 sets) of:
Station 1: Shuttle Runs (25 foot cones)
Station 2: Max Reps Double Unders
Station 3: Max Reps of 5 Air Squats + 5 Burpee Jump Backs
Station 4: Rest

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
June 25, 2020 6:17 pm

Great job Karen!

Karen Park
Karen Park
June 25, 2020 4:25 pm

Fun one! But totally gassed out after round 4.
1. 20lb
2. 20lb
3. Used an 18 in tall chair – never made it to 20 – stayed in the teens
4. Used jump rope (no assault bike)

Nichole
Nichole
June 25, 2020 4:55 pm
Reply to  Karen Park

Way to be creative Karen!

Jeff Enge
Jeff Enge
June 25, 2020 12:39 pm

EMOM 30, 6 rounds:
1 – 16 KB Farmers Carry lunges 16kg + 24kg alt hands per round
2 – 20 DB one arm strict press 25# per hand
3 – 20 24″ box over jump up + step down
4 – row max cals (23, 23, 24, 22, 22, 24)
5 – rest

Jerome Boulanger
Jerome Boulanger
June 25, 2020 12:22 pm

Hi ! I’m M42 and did Invictus WOD for a couple of week and I realy appreciate!!! Nice WOD !!!
Did today with 40#DB and DU instead of ABike, 479 DU total.
See you tomorow!!!

Nichole
Nichole
June 25, 2020 4:55 pm

Awesome to hear that Jerome!

Hunter
Hunter
June 25, 2020 10:09 am

Still at the beach with my 40# DB’s 3 sets: A. Hip glute bridge x 10-15 with hold B. Romanian DL x 15-20 4 sets: DB Dead’sx 20 Bent over row x 10 Every minute, on the minute, for 30 minutes (6 sets): Minute 1 – 20 stationary Lunges with Dumbbell Farmer’s Carry (really focus on Ham’s and gluteus ) Minute 2 – 14 Single-Arm Dumbbell Presses (10 Left + 10 Right) (non-working arm holds DB in front-racked position) Minute 3 – 8-10 pausing fence jump overs Minute 4 – run 200m Minute 5 – Rest 3 rounds: 12 banded… Read more »

Mike Slagle
Mike Slagle
June 25, 2020 12:28 pm
Reply to  Hunter

Great job Hunter! Enjoy your vacation!

Hunter
Hunter
June 25, 2020 5:52 pm
Reply to  Mike Slagle

Thanks Mike! I have been! It’s much needed after the quarantine

Nichole
Nichole
June 25, 2020 4:55 pm
Reply to  Hunter

Solid!! Hope you are having a great time!!

Candy Olkey
Candy Olkey
June 25, 2020 9:47 am

GREAT WU!! A. EMOM for 30 min 16 Alt Rev Lunges @ 35# DB in FC 20 Single Arm DB PP @ 35# (10 each arm with the other DB in FR) 20 BJO w/ step down (this was awkward the first couple rounds, I’m used to jumping down) Max Cal AB – 12.4 / 8.6 / 7.1 / 9.8 / 8.6 / 9.1 ***Wanted to keep AB cals above 10 each round, but after those BJO that was definitely not going to happen. As you can see round 3 was were the wheels started to fall off, but I… Read more »

Nichole
Nichole
June 25, 2020 4:56 pm
Reply to  Candy Olkey

Great job Candy!! I only did box jumps (not jump overs) and was just finishing in 45 seconds – you blazed thru this. Awesome job!!

Gerd
Gerd
June 25, 2020 9:37 am

Warm up done.
EMOM Done
DB exercises done with 17.5 Kg.
I have no airbike or any other equi to show my cal’s so i decided to do mountain runners instead for a minute.
It’s my first Invictus Workout of all time and it was great. Really good stuff. Thank you guy’s.

Candy Olkey
Candy Olkey
June 25, 2020 9:48 am
Reply to  Gerd

Welcome Gerd! Looks like you picked a GREAT day to start…Nice work..Love the AB mod that you chose.

Gerd
Gerd
June 25, 2020 12:58 pm
Reply to  Candy Olkey

Thanks Candy.

Nichole
Nichole
June 25, 2020 4:56 pm
Reply to  Gerd

Welcome!!! Super happy to have you and glad you enjoyed session one!

Gerd
Gerd
June 25, 2020 11:36 pm
Reply to  Nichole

Thanks Nichole. I am super happy to have the opportunity to join that cumunity from the otherside of the great blue. In Germany it is nearly impossible to find a Box outside of big or bigger city’s and wenn you find one, you have to pay 80-120 euro per month or even more for 2 times the week 2 hours of training. That’s a bit up to the notch for me. But i am Soldier and we have some good gyms one our bases that we can use for free. Yes that’s not a box, but if you are a… Read more »

Nichole
Nichole
June 26, 2020 8:35 am
Reply to  Gerd

Happy you found us!

Gerd
Gerd
June 26, 2020 11:30 am
Reply to  Nichole

Me too. Really happy and it’s a lot of fun doing the workouts. With an Powerlifter background it’s not always easy to match the high reps especially with a 205 Pound fram 😂😂. But I hope too lose some pounds over the time and than every thing become a bit easyer.
Life time fitness is a marathon not a sprint, I guse😁.

Mike Slagle
Mike Slagle
June 25, 2020 8:57 am

Yesterday’s workout
Strict press
115, 125, 135, 135, 145, 145

Metcon done with 115 lb barbell
Deadlift done before bent over row
4+9

Travis’s ab workout 10

Candy Olkey
Candy Olkey
June 25, 2020 9:50 am
Reply to  Mike Slagle

Those are some damn heavy strict presses Mike! Great work as always! I’m going to do this one this weekend. I did strict press for Strict Diane on Tuesday…wasn’t up for it again yet!

Mike Slagle
Mike Slagle
June 25, 2020 2:32 pm
Reply to  Candy Olkey

Thanks Candy! You had a really good day too. Nice choice in ab work for today 🙂

Al F
Al F
June 26, 2020 2:16 am
Reply to  Mike Slagle

Solid on the strict press! 💪

Davy
Davy
June 25, 2020 7:57 am

After round I struggled to get all the reps in. Should I scale the reps from round 1?

Nichole
Nichole
June 25, 2020 8:22 am
Reply to  Davy

I usually use the first round to assess how/if I need too adjust the reps so, if after round 1, you hardly had rest between the box jumps to bike then scale back the box jump reps (or wherever movement was the challenging one to get all the reps in)

Candy Olkey
Candy Olkey
June 25, 2020 9:51 am
Reply to  Davy

Great question! I often wonder what the coaches would recommend as well.

Jeremy Hammock
Jeremy Hammock
June 25, 2020 6:43 am

Warmup done
Emom 30 Min 5 stations 6 rounds
1. Row cal 21-21-22-20-22-17
2. 20 box jump step downs 20”
3. 16 alt reverse lunges 40lb dbs
4. 20 press 10r 10l
5 rest

Total cal 123

Al F
Al F
June 25, 2020 12:52 am

Warmup done EMOM for 30 mins 16 alt rev lunges KB farmers carry @1x20kg + 1x24kg 20 KB presses as above alt heavier one each set 20 box JO’s @24” 60 secs max cals hand bike with HRM 20,20,20,21,20,20 Total 121 cals This one felt fine up to round 5 and then it caught up with me and everything was a grind, rnd 6 was just about surviving and getting it done! The good news is there is a bit of rest after each of the KB movements but by the end this feels like nothing! No core workout as… Read more »

Nichole
Nichole
June 25, 2020 8:23 am
Reply to  Al F

Great job! This one was tough but I loved it! I only got 15 cals on round 1 and round 6 – everything else was between 12-14 cals lol!

Al F
Al F
June 26, 2020 2:16 am
Reply to  Nichole

Still a great effort though Nichole 💪