PERFORMANCE AND FITNESS

Warm-Up.

Power Breathing Practice
**This is to ramp you up for the workout! It can also be used as a tool to down regulate your heart and breath. Please do not skip this!!**

Followed by…

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

Followed by…

Assault Bike x 60 seconds (70-75% perceived effort)

Followed by…

Plank Shoulder Taps x 30 seconds
Scapular Pull-Ups x 10-15 reps
Wall Climbs x 2-4 reps
Box Jumps or Frog Jumps x 5-10 reps

Assault Bike x 60 seconds (80-85% perceived effort)

Followed by…

Power Breathing Practice

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 March 8, 2021.

ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO 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…

Two sets of:
200 Meter Run
15 Side Plank Hip Bounces Each Side
5 Inchworms
60 second Downward Dog Stretch
100 Meter Run
10 Alternating Single Arm Bent-Over Banded Rows Each Side
10 Russian Baby Makers
Rest 60 seconds

NO EQUIPMENT SUGGESTIONS:
Alternating Single-Arm Bent-Over Banded Rows – Substitute Bodyweight Bent-Over Reverse Flys

When the running clock reaches 18:00, perform the following…

Complete as many rounds and reps as possible in THREE minutes of:
400 Meter Run
*Max Reps Movement
Rest 2 minutes between sets and repeat for SIX total sets

*Movements:
Sets 1, 3, and 5 – Devil’s Press
Set 2, 4, and 6 – Alternating Arm Thrusters

NO EQUIPMENT SUGGESTIONS:
Devil’s Press – Substitute Burpees
Alternating Arm Thrusters – Substitute Jumping Lunges

When the running clock reaches 50:00, perform the following…

Three sets of:
30 seconds of Biceps Curls
Rest 30 seconds
30 seconds of Triceps Extensions
Rest 30 seconds

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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Antonio Galvañ
Antonio Galvañ
June 14, 2021 12:26 am

“Invictus Baseline Interval Test”

2’45” – 2’48” – 2’50” – 3’15” – 3’45” – 3’41”

Happy with it. I went downhill from 4th on…

Luke Tipton
Luke Tipton
June 8, 2021 9:00 pm

Only had time for 4 rounds but thank god since the wheels were falling off.
2:50, 2:57, 3:50, 4:15

Rocio
Rocio
June 7, 2021 7:42 pm

Oh man. I’m just coming off the DL bench…8 months of not working out and 20 Covid pounds overweight. Whew! Took me 5+ minutes to finish each round…only got thru 4 rounds. Good times!!

Dris
Dris
June 7, 2021 6:26 pm

Only had time for 4 Rounds. Gassed out anyways
1. 2:09
2. 2:35
3. 3:25
3. 4:25

Did 45 pound barbell thrusters instead of wall balls

Javier Chagolla
Javier Chagolla
June 7, 2021 2:33 pm

Anyone else have a little PTSD from Murph when they saw this?

Javier Chagolla
Javier Chagolla
June 7, 2021 3:13 pm

3, 3:51, 4:09, 4:14, 4:23, 4:35

MR PETER G VLAHOS
MR PETER G VLAHOS
June 7, 2021 1:42 pm

1st & last time DNF. modified to the hills:
E5M for 6 rds: 5 strick Pull Ups, [email protected], 15 boxpushups, 20 – 14#wb
2:15, 2:45, 3:15, 3:45, 3:55, 4:40

much better.

Anika Tipton
Anika Tipton
June 7, 2021 1:27 pm

Baseline interval test??!!! Nooooooo! I did last thursday’s 😂:
4 rounds:
Against a 3’ clock
Row 500m
Max ttb
15/12/10/9

rest 60 seconds

Run 400m
Max power clean at 135#
8/10/10/10

Rest 60 seconds
Power cleans got spicy!!!

Candy Olkey
Candy Olkey
June 7, 2021 12:36 pm

A. Baseline Interval Test Every 5 min for 15 min 10 Strict Pull Ups 15 T2B 20 Push Ups 25 Wall Balls 3:11/3:32/4:25 ***No consistency today! It’s 90* in NY and we NYers are not used to this weather right out of the gate! I did NOT want to be feeling all beat up like I did after Murph last Monday, so I cut it back to 3 rounds. And then did some quality accessory work. B. 3:00 Banded March followed by 2 rounds 20s Top of Ring Dip Hold 10s Bottom of Ring Dip Hold 10 Goblet Sumo Squats… Read more »

Mike Slagle
Mike Slagle
June 7, 2021 12:35 pm

2:27, 2:23, 2:41, 2:45, 2:49, 2:56
34 seconds faster than last time. 30 seconds slower than my best.
The last three times I’ve been fairly consistent throughout which is encouraging.

Mike Slagle
Mike Slagle
June 7, 2021 12:35 pm
Reply to  Mike Slagle

Push through friends!

Sebastian
Sebastian
June 7, 2021 11:40 am

2:16/2:11/2:18/2:36/3:08/3:18
WB unbroken for the first forum rounds then 15/10.

Jeremy Hammock
Jeremy Hammock
June 7, 2021 10:55 am

Round times
2:30
2:40
2:50
3:20
4:10
4:15
Gassed today

Bill McHenry
Bill McHenry
June 7, 2021 8:35 am

Very tough running in 86 degree heat and high humidity. I am also 65 so my running is super slow.. which actually helped on the other end.