PERFORMANCE

Warm-Up.

Banded Scarecrow x 30 seconds each position
Banded Hamstring Flossing x 30-60 seconds each side
Reverse Snow Angels x 15-20 reps
Jefferson Deadlifts x 5-10 reps

Followed by…

Barbell Complex Warm-Up

Then…

Every 8 minutes, for 32 minutes (4 sets) for times of:
400 Meter Run
16 Burpee Box Jump-Overs (24″/20″)
8 Power Cleans
400 Meter Run

Choose a load on the power cleans that can be completed in the first set in 35-45 seconds. If the power cleans start taking more than 75 seconds, reduce load. If your first or second set takes more than 6:15, customize your run or reps to stay right around 6 minutes per set. Post your times for each of the four sets, then add up all the times to post your total working time.

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 15 minutes:
Minute 1: 20 Air Squats
Minute 2: 45-Second Knee Plank Hold
Minute 3: 15 Ground to Overhead*
*For the ground to overhead you can use a plate, dumbbells, loaded backpack or any other light object just to get blood flowing.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 18:00, perform the following…
Against a 2-minute running clock:
25/18 Calorie Assault Bike or Row
Max reps of Jumping Air Squats in remaining time
Rest for 60 seconds and repeat for a total of FOUR sets.When the running clock reaches 33:00, perform the following…
Against a 2-minute running clock:
20 Step Ups (35/25 lbs)
Max Calories of Assault Bike or Row in remaining time
Rest for 60 seconds and repeat for a total of FOUR sets.
When the running clock reaches 48:00, perform the following…
Three sets of:
Stretch #1 x 2 minutes
Rest 60 seconds
Stretch #2 x 2 minutes
Rest 60 seconds
(You choose the stretch that you feel that you need the most)

 

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Janelle Winston
Janelle Winston
July 1, 2020 2:45 pm

Holy hell that hurt!
Felt like I might hurl on the 3rd round.

Took an extra min rest between 2-3

6:09
6:25
6:31 – 14 BBJO
6:34 – RX

105# cleans.
Brutal!

Mugu
Mugu
June 30, 2020 5:47 pm

I didn’t read any of it right and still couldn’t finish
3 rounds of 8 min
500m row
12 BBJO
8 cleans

That’s all I got. This one wrecked my soul.

Janelle Winston
Janelle Winston
July 1, 2020 2:48 pm
Reply to  Mugu

True story!

Logan Harris
Logan Harris
June 30, 2020 5:01 pm

24:22 w/135# (5:58, 5:45, 5:55, 5:44))
I’ve recently started following you doing your programming at home – thank you for making this available! Your programming is awesome – very well rounded. Appreciate you all!

Karen Park
Karen Park
June 30, 2020 4:40 pm

Whoa! Could not do as prescribed.
I still need to figure distance around the house, so did .25 mile on elliptical.
10 burpee box step overs (need to make more room in my “gym”).
8 power cleans. Oly is new to me so really concentrated here.
Completely skipped the second run/elliptical. 4 rounds.

John Knox
John Knox
June 30, 2020 1:08 pm

This was interesting…. Hahaha
Rd 1) 5:55 @ 175# cleans
Rd 2) biffed it HARD on the shin on the box jumps… Regained composure, finished box jumps as step over with burpees, skipped cleans, but did run. (7:00)
Rd 3) 6:05 @ 155# cleans (step over box w/ burpees)
Rd 4) 6:30 @ 155# cleans, decided to make up my 8 missed cleans on Rd 2, so I did 16 cleans on this round.

Shin all bruised up now… Hahaha!

Candy Olkey
Candy Olkey
June 30, 2020 11:51 am

A. Power clean cycling x 5 every 90s – 35#, 55, 65, 75, 85, 95, 105 B.4 rounds for times with 1:45 rest between – 7:41 / 7:28 / 7:21 / 7:25 (with 1:45 rest between each round) 400m Run 16 BBJO @ 20″ 8 Power Cleans @ 95# – all singles 400m Run ***I knew right out of the gate that 6:15 wasn’t happening…so instead of decreasing work I just took the 1:45 rest between each round. This allowed me to stop thinking about the clock and focus on the work! C. Travis’ Core workout #12 3 Sets Break… Read more »

Gerd
Gerd
June 30, 2020 1:18 pm
Reply to  Candy Olkey

Really good work. Solid numbers 💪🏻.

Al F
Al F
June 30, 2020 1:46 pm
Reply to  Candy Olkey

Nice thinking on the metcon Candy, great to get it done!

Adam Kubo
Adam Kubo
June 30, 2020 11:04 am

5:02(135),4:46(1:45), 5:06(155), 4:50(165)
Did not Rx. Subbed 800 meter Assault Bike. I had the kiddos in the garage and couldn’t leave them alone.

Andrea de Vries
Andrea de Vries
June 30, 2020 10:01 am

Workouts like this one give me goals, that’s for sure 😂 scaled this in a huge way so that I would feel at least a bit of achievement. Inspiring to see all of you attacking it as prescribed.

Mike Slagle
Mike Slagle
June 30, 2020 9:21 am

Done rx with 135 lb power cleans
6:15, 6:45, 7:06, 7:25
The last two rounds I took an extra minute or two to rest.

Al F
Al F
June 30, 2020 10:44 am
Reply to  Mike Slagle

Good times and solid weight Mike 👍

Jeremy Hammock
Jeremy Hammock
June 30, 2020 7:53 am

8 min rounds 4 sets for 32 min
400m run
16 burpee box overs 24”
8 power clean 135
400m run
Ran around our track and it’s about 50m to the weight room where I did the cleans and bbo then back to the track. So wasted some time between runs.
Didn’t track times but all were between 7:15 and 7:30

Legs wrecked today!

Mike Slagle
Mike Slagle
June 30, 2020 9:22 am
Reply to  Jeremy Hammock

Great work Jeremy. I feel you on the legs. Anytime I took off to run, my legs felt incredibly heavy from yesterday’s squats and all of this work.

Jeremy Hammock
Jeremy Hammock
June 30, 2020 9:29 am
Reply to  Mike Slagle

No joke took off running and another coach started laughing at me and telling me I must have squatted yesterday! After running legs felt good but breathing it’s was a lil off today

Candy Olkey
Candy Olkey
June 30, 2020 11:55 am
Reply to  Jeremy Hammock

So that is why the the runs felt so awkward today…I felt like I had never run before.

Jeremy Hammock
Jeremy Hammock
June 30, 2020 11:56 am
Reply to  Candy Olkey

Haha exactly!

Denis Nagahama
Denis Nagahama
June 30, 2020 7:52 am

400/16/8/200
400/16/8/100
400/16/8/100
400/16/8/400

115lbs

Paul
Paul
June 30, 2020 7:47 am

535/545/550/550
155 PC
Technically 440m loop

Candy Olkey
Candy Olkey
June 30, 2020 11:55 am
Reply to  Paul

Super D Duper FAST Paul!!

Kevin
Kevin
June 30, 2020 7:00 am

Did 5/3/1 shoulders

Workout:
1 – 5:20
2 – 5:20
3 – 5:20
4 – 5:40
Total – 21:40

Ran on treadmill pace 8 inc 1%. Definitely a sweaty mess after.

Kevin
Kevin
June 30, 2020 7:00 am
Reply to  Kevin

135# PC

Todd
Todd
June 30, 2020 5:19 am

You’re description/instructions are very helpful. Thanks.

Abby
Abby
June 30, 2020 2:44 am

I’ve never posted here before, but I just wanted to say thank you to the Invictus programmers for bringing me this programming every morning. It makes my mornings seamless and easy. I don’t have to think about my training when I wake up, I just pull up this site and follow the plan. Thank you so much!

Mike Slagle
Mike Slagle
June 30, 2020 9:23 am
Reply to  Abby

We are glad to have you here, and we would love to see your results to cheer you on as well!

Abby
Abby
July 1, 2020 2:07 am
Reply to  Mike Slagle

Thank you for being so welcoming everyone!

Candy Olkey
Candy Olkey
June 30, 2020 11:43 am
Reply to  Abby

Welcome! We definitely love to our community and our coaches! You should post more often…and by more often I mean everyday..lol!

Gerd
Gerd
June 30, 2020 1:15 pm
Reply to  Abby

Really good choice. Go after it. Nice to have you her.

Al F
Al F
June 30, 2020 1:21 am

Warmup done A. Every 8 mins x4 1000m hand bike 16 burpee box JO’s 24” 8 hang power cleans @60kg 1000m hand bike 6’24 6’00 6’14 6’36 Total- 19’14 First sets on the hand bike were between 1’40- 1’45, and second set were between 1’45- 1’55. Hammering down with rain this morning here in the UK so subbed in the hand bike as times are very comparable. First set of hang power cleans was @65kg and they felt a bit slow so dropped down to 60kg. This is based on a 1RM of 90kg and felt about right and was… Read more »

Al F
Al F
June 30, 2020 9:30 am
Reply to  Al F

Sorry 25’24!!

Gerd
Gerd
June 30, 2020 1:16 pm
Reply to  Al F

Great

Hunter
Hunter
June 29, 2020 11:55 pm

At work with my 40# DB so I did yesterday’s home wod with a few modifications and some extra strength/power work DB Strict press 5 x 5 Walking lunges- 5 sets 75 feet with 40# DB in goblet position 5 sets: Jumping squats x 3-5 reps Push press (speed focus) x 3/arm Every minute, on the minute, for 15 minutes (5 sets) of: Station 1: 20 Dumbbell Push Presses (10/10) Station 2: 16 Dumbbell Snatches (8/8) Station 3: 45 second Front-Leaning Rest (aka, Plank Hold from Top of Push-Up Position) When the running clock reaches 35:00, perform the following… For… Read more »

Gerd
Gerd
June 30, 2020 1:16 pm
Reply to  Hunter

Nice set up.

Hunter
Hunter
June 30, 2020 2:11 pm
Reply to  Gerd

Thanks! The long hallway helps for lunges and sprints

Alessio
Alessio
June 29, 2020 11:05 pm

Power clean %?

Hunter
Hunter
June 29, 2020 11:56 pm
Reply to  Alessio

See the note, just something you can do in 35-45 seconds when fresh. For me my max PC is 225# and I think I’ll do it at 135# tomorrow

Alessio Boarin
Alessio Boarin
June 30, 2020 12:31 am
Reply to  Hunter

so I work around 60% …. thanks 🙂