PERFORMANCE
Warm-Up.
One set of:
Run x 800 meters
Row x 500 meters
Perform these efforts at a light and sustainable pace, nasal breathing encouraged
Followed by…
Two sets of:
Wall Walk x 2 reps
Kneeling Banded Lat Pull-Down x 20 reps
Followed by…
Two sets of:
Kip Swing x 6 reps
Dumbbell Goblet Squat x 6 reps
Then…
A.
In teams of two, complete the following for time:
2000 Meter Relay Row
1600 Meter Relay Run
120 Single-Arm Dumbbell Thrusters (50/35 lbs)
80 Toes to Bar
40 Strict Pull-Ups
20 Wall Walks
Throughout this workout, only one partner will be working at a time. For the row, switch every 500 Meters, and for the run, switch every 400 Meters. Partition the rest of the repetitions however you deem best.
Todays partner Wod done with my wife
Beginning subbed an additional mile since it’s amazing outside!
32:12
Splits reps every exercise except the pull-ups. I did 25 of those.
Bonus half mile run with my 8 year old who pushed me in my “cooldown” to run 3:58.
June 23 WOD
***Temp 89* / 40% Humidity / UV Index Very High (now that’s what I’m talking about New York!!!)
Every 8 Min for 32 min
400m Run – Outside 2;05 / 2:04 / 2:06 / 2:09
16 BBJO – all UB
8 Hang Power Snatches @ 65# – all UB
Max AB cals in remaining 6 min – 10 / 16 / 14 / 11
***First round I just did 10 cals AB, but finished at 5:20 so switched it up to max cals until the 6 min mark
It’s definitely POOL time!!
Great work and enjoy your pool! I went to our neighborhood one before the metcon! Great day to get some sun!
I’ve completed half of it solo this morning, making sure to complete all (half) reps per exercice before moving on the next one. But I do have a question: when we complete these circuits for time, can we do reps of all exercices mixed-up (ie, 20 thrusters, 20 TtB, come back to thrusters, etc) or it shall be linear ?
Yes please, how we do these partner workouts solo?
I guess when you do the partitions you get to rest. Like to image that partner has exactly your capabilities. Whatever time.it take to perform 500 m row you take same amount of time for rest?
My understanding is that you follow in linear fashion
As a member of the Invictus Online community for nearly 10 years now…I can say that if it was “designed” to mix up the work they will usually state that. With that being said…in this community NOTHING is “forbidden”..we are all excited to see the work you put in, your progress, your achievements, even all the fails! So if today doing the work linear is not ideal or your body needs to substitute in one way or another, you need to listen to your body and do what’s best for you. In the end all that matters is how you… Read more »
Appreciate the input Candy 💪 Thanks! P.S. since you’ve been following Invictus programming for a while now could you recommend starting at any certain point in time? I mean if they incorporate cycles in programming maybe I could join at the start of cycle? I just wanted to join but plan little bit ahead. Or should I jump straight in like 1 week ago and follow program?
The program is designed so that anyone can join any time. If you notice this week we didn’t do much lifting/skill work, more cardio and mobility type work. These are generally a sign of a new cycle starting soon..usually within a week. If you are new to the program you can always adjust any workout to suit your own skill level. I will quite often look at what is prescribed for the “fitness” version and possibly do that workout or sub in some of the elements from the fitness version. Just because I’ve been a member for so many years… Read more »
Sorry Just saw this response forgot to put reminder. Appreciate the feedback 🙂 Well, yes I have some experience some things I scale some things I RX. Mostly at this point I scale just to get right stimulus. I think you got me right I just want to plan ahead little bit and having at least 1 week planned ahead would be great. I could join in the past dates and follow from there. I guess I will choose any day after Murph 🙂 P.S. I will probably have 5 day weeks and will lag the program anyways. Best, Kosta
Thanks for joining in Kosta!