PERFORMANCE
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…
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 December 7, 2020.
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:
60 Second Run/Bike/Row/Jog in Place
30 Second Side Plank Each Side
60 Seconds of Alternating Cossack Squats
30 Seconds of Divebomber Push-Ups
60 Seconds of Alternating Scorpion Kicks
30 Seconds of Half Burpees
Rest 30 Seconds
When the running clock reaches 15:00, perform the following…
Every minute, on the minute, for 20 minutes (5 sets) of:
Station 1 – 200 Meter Run
Station 2 – 15-20 Dumbbell or Kettlebell Push Press
Station 3 – 60 Seconds of Devil’s Press for Max Reps
Station 4 – Rest
NO EQUIPMENT OPTIONS:
Dumbbell or Kettlebell Push Press – Substitute 10-15 Pike Position Push-Ups
Devil’s Press – Substitute Burpee Tuck Jumps
When the running clock reaches 35:00, perform the following…
Three sets of:
10-15 Dumbbell Floor Press
15-20 Bent Over Reverse Flyes
45-60 Second Hollow Hold
Rest as needed between sets
NO EQUIPMENT SUGGESTIONS:
Dumbbell Floor Press – Substitute Tempo Push-Ups @ 1111
Bent Over Reverse Flyes – Substitute Bodyweight Bent Over Reverse Flys with Thumbs Up
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
*Use the “Mind Muscle” Video Playlist for ideas!
3:10, 3:11, 3:24, 3:21, 3:42, 4:02
20:50
3 min bike and hangs and stretched for warm up
Workout (hate this one) done with K2E
2:16-2:10-2:00-2:26-2:26-2:36
Waaayyyy better than last time
Last was 15:22
Today was 13:54
Will very much take it.
Train Wreck – DNF
4+45
Jumping Pull Ups, V Ups, Ring Push Ups, 12# wb
Love the train wreck comment, and I feel the exact same!
DNF…not my day, and apparently not my workout.
2:20,2:18,3:08,4:42,8 WB shy, DNC
Pull ups and TTB messed with me today.
I’ll take the lesson and be better tomorrow for it.
Good work everyone!
No worries logan. This one sucks for everybody! Keep working and next time you’ll see a big jump!
Subbed in a workout from last week that I missed:
Every 8 mins for 40 mins (5 sets) for times:
500m row
400m run
30 wall balls (14#)
6:13/5:45/5:45/5:51/5:50
A. Rx: 2:35, 2:41, 2:45, 2:51, 2:48, 2:55
1:04 slower than last time which was my best.
B. 5k row challenge done in intervals
20:39
Rx except subbed in V-ups
3:30
4:01
3:59
4:16
4:11
4:22
Been a while since I’ve posted but I love this benchmark.
2:08/2:02/2:18/2:30/2:41/2:50
Subbed 30lb wall balls to make up for 9ft ceiling. Rest RX
That’s impressive!
A. Baseline Interval Test E5M for 30 min 10 Strict pull ups – singles 15 T2B – all UB 20 Push Ups – 15/5 all rounds except round 5 was 10/10 25 WB – broken in 3-4 sets about 55-60% to 10′ (target is 9′ and tried to hit above that) 3:05 / 3:08 / 3:03 / 3:10 / 3:07 / 3:12 = 18:45 ***I have 11 recorded times doing this (I’m sure it’s many many more since starting Invictus in 2015) and my 3rd best time. Today was more about consistency not just speed. Very pleased with my work… Read more »
Nice work Candy!
And you should be very pleased with your work today! So consistent on an extremely tough workout. You crushed it!
We are totally opposite in this workout. I get through the pull-ups in 1-2 sets, but the T2B were small sets at best.
5rds for time
10 pull-ups
15 toe to bar
20 push-ups
25 thrusters empty bar
20:00 on the dot
Nice work Jeremy!
5 pull-ups
15 hanging knee raises
20 inclined push-ups
25 wall ball (#14)
2:34, 2:28, 2:23, 2:16, 2:10, 1:45
Much improvement from last time
Congrats on the improvements Dee!
1:55/2:25/2:40/2:44/3:15/3:41
Great work Danny!