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:
800 Meter Run
20 Pull-Ups
10 Power Cleans (175/125 lbs)

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. Click here for the full workout briefing.

When the clock starts, perform…

Complete rounds of the following at 70-80% effort for 8 minutes:
10 Squats (loaded or unloaded)
10 Standing Ground to Sky Touches
10 Alternating Lunges
5 Inch Worms

When the running clock reaches 8:00, move immediately into…

Complete rounds of the following at 70-80% effort for 4 minutes:
10 High Knees
10 Squat Tuck Jumps
10 Down Ups

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 4-minute running clock…
2 Minutes of Rowing or Running
Max Reps of Wall Ball Shots or Dumbbell Thrusters
Rest 2 minutes and repeat for a total of FOUR sets.

If you choose to row the goal would be 500 Meters for the men and 420 Meters for the women.
If you choose to run the goal would be to reach 400 meters every round.

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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Luke Tipton
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Luke Tipton

A. Row for 30’ in the AM
B. 6:00, 6:36, 6:24, 6:23

Jeremy Cranwick
Member
Jeremy Cranwick

Should have lowered the weight from the start as only did 3 rounds as PC killed me!!! Lesson learnt tho

Janelle Winston
Member
Janelle Winston

This was right up my alley.
I love pull ups, power cleans at moderate to heavy and running isn’t usually a problem unless it’s on the assault runner 🤢

Was really happy that my elbow didn’t make a peep during the warm up pull ups, so I went for it.

Rx
5:50, 5:48, 5:51, 6:10,

All pull ups were 12/8
PC were singles and I waisted some energy trying to not make too much noise.

Had to rest longer on the last 3 reps of round 4 because I was starting to red line.
Overall, really happy with this. Rest day tomorrow!

Mike Slagle
Member
Mike Slagle

A. Instead of 10 pc I subbed 4 PC and PJ at 155 lb each round since I missed the split jerk work yesterday. Pull-ups were 15 killing and 5 strict.

6:42, 6:31, 6:22, 6:34

My barbell cycling improved a lot after the first round.

B. Superset three rounds
5 tempo bench press 155
Max hang from pull-up bar
10 band pull apart and 10 overhead
10 face pulls

Anika Tipton
Member
Anika Tipton

Snowing outside so subbed 1000m row for run. I’ve been fighting a cold for about two weeks now, and this workout really started to get to me. So cut it to 3 rounds:
6:45
7:03
7:28
Thank you Invictus!

Janelle Winston
Member
Janelle Winston

It’s snowed 14” here the last two days. It’s like “hello Alaska! Don’t you know it’s end of March!” Hope you feel better soon and that your family is safe and healthy!

Anika Tipton
Member
Anika Tipton

I know, here in the Reno/Tahoe area we’ve had a disappointing winter, but now that it’s March and kids are out of school we’re getting hammered with snow! Sad part is, all the ski resorts are closed because of covid 😞 Our family is doing well, I hope the same for yours! Great job on this workout!

Al F
Guest
Al F

Every 8 mins for 32 mins
1. 7’ 30
2. 7’ 15
3. 7’ 20
4. 7’ 30

Did the first round at 70kg and realised there was no was I was doing 4 rnds of that so dropped to 60kg. Def room for improvement there, but took each one slow and worked on form

Nathan Wylder
Member
Nathan Wylder

This was no bueno, but it was only the 2nd time running since I broke my foot in October. Cleans at 155 pullups 20
1: 7:45
2: 8:33
3: 6:55 – scaled run to 400m
4: 6:49 – scaled run to 400m
Did all cleans as singles. Pullups in sets of 10 or 7,7,6 or 12,8
Then: 30 cals on air bike and 130 walking lunges (AMRAP5) as a finisher

Janelle Winston
Member
Janelle Winston

Nice job working through it!

Candy Olkey
Member
Candy Olkey

Every 8 min for 32 min
800m Run – TM 3:48 / 3:41 / 3:36 / 3:30
20 Pull Ups – kipping 12/8, 15/5, 15/5, 15/5
10 Power Cleans @ 85# – All singles to reset each rep (didn’t drop bar in rounds 1&2)
round times – 5:46 / 5:44 / 5:30 / 5:19
***transitions got faster and I increased my speed on TM by .2 each round…and in rounds 3 & 4 dropped the bar each rep instead of lowering

Nathan Wylder
Member
Nathan Wylder

Candy, your running and pullups were fast enough you might have been able to go Rx on this one, no? Definitely crushed it!

Janelle Winston
Member
Janelle Winston

Great job Candy!

Jeremy Hammock
Guest
Jeremy Hammock

Emom 4 min 6 rounds
Run 400m
10 pull ups
5 power clean 165
Every round was between 2:40-3:15
Back has a bad tight spot in the middle. Been trying to foam roll but can’t get it out.

Joseph Butler
Member
Joseph Butler

Every 90 sec Cx1
165lb, 175, 185, 190, 195, 200, 205f.

Every 8 min. 3 sets [ zoned out and forgot it was prescribed for 4 rounds 😒]
800 meter run just over 4 min each
20 pull ups all UB
10 PC @125lb all 5×2
Rounds: 6:02, 6:30, 6:45

Janelle Winston
Member
Janelle Winston

Nice pull ups!

patrik_s
Member
patrik_s

Ev. 8 min
4 rounds, each round for time, of:
50 Assault Bike Calories
20 Pull-ups
10 Hang Power Cleans, 70 kg

5.26; 5.30; 5.50; 5.57

Spicy in the end 🙂

Candy Olkey
Member
Candy Olkey

Great work Patrik…50 AB cals x 4 is NO JOKE!

patrik_s
Member
patrik_s

Haha – indeed, as the rounds went on, the time for rest decreased and the panicky feelings of having to repeat it again increased 🙂

Janelle Winston
Member
Janelle Winston

Super impressive with the bike sub!