PERFORMANCE

Warm-Up.

*Invictus Gymnastics Warm-Up*

For 60 seconds, perform one set of:
Mini Handstand or Mini Release Handstand x 10 reps

Followed by…

Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Cartwheel from Wall Practice x 40 seconds effort
Interval 2 – Three Quarter Handstand on Wall x 30-40 seconds
Interval 3 – Three Quarter Handstand (freestanding) x 8-10 reps

Followed by…

Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Full Support Hold on Rings x 10-15 seconds
Interval 2 – Catch Position Hold x 10 seconds
*Accumulate time if necessary by placing feet on the floor when needed.
Interval 3 – Squatted Muscle-Up Transition x 3-5 reps

*The squatted muscle-up transitions are the transition only. Shoulders should be as near to the rings as possible for the duration of the reps (no pull-up nor dip)

**Keep this movement slow and controlled. There should be no point in the movement that you feel you are utilizing momentum, and there should be no part of the movement that feels like you “drop” into a position.

Then…

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Station 2: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3: L-Sit x 45-60 seconds (accumulated)

B.
Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals:
Minute 1 – Rowing (for calories)
Minute 2 – Strict Handstand Push-Ups
Minute 3 – Bar Muscle-Ups
Minute 4 – 30-Second Front Leaning Rest on Rings
(use the 30 seconds after your front leaning rest to note number of cals/reps achieved in the first 3 stations)

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Luke Tipton
Luke Tipton(@luketipton)
October 26, 2021 7:50 pm

A. 4,4,4 RMU
HS Walks
3×15” per round

B. 23,22,23,22 cals
11,9,9,8 SHSPU
4,4,2,3 BMU (these were rough)
Done

Logan Harris
Logan Harris
October 26, 2021 6:33 pm

A. MU – 6,5,5; HS walk done; L-sits 45s broken
B. Row – 22 cal ea.; strict HSPU – 15,13,13,12; strict PU (subbed for bar MU) – 10,9,9,8; front-leaning rest done

Jeremy Hammock
Jeremy Hammock(@jhammock)
October 26, 2021 12:43 pm

Limited time so benched instead of warmups
4-10 185

1. Cal row 68 reps
2. Shspu 41 reps
3. Toe to bar 64 reps
4. Pull-ups 55 reps
Total 228

Mugu
Mugu
October 26, 2021 11:30 am

3 sets of full hold, catch, and 15 GHDs for the warm up.

EMOM x16
Rowing 25,26,27,28 (couldn’t believe it, but got 26 and then tried one more each time. Full 60 seconds haha)
Strict press 95# 15,12,12,13
Jumping bar MU from 20” box 6,5,5,5
Rest

Great pump. Loved this one.

Al F
Al F(@frasersailing)
October 26, 2021 11:41 am
Reply to  Mugu

Great rowing cals Mugu!!! 💪

Mugu
Mugu
October 26, 2021 12:42 pm
Reply to  Al F

Thanks dude. Very consistent for you too

Logan Harris
Logan Harris
October 26, 2021 6:34 pm
Reply to  Mugu

Incredible rows – beast mode!!!

barefoot squatter
barefoot squatter(@Cfu2017)
October 27, 2021 10:58 am
Reply to  Mugu

Sick performance!

Blake Shealy
Blake Shealy
October 26, 2021 8:14 am

No gymnastics for me today. Did yesterday’s DL workout.

A. Deadlift 4×6 @ 405, 410, 415, 420

B. 3 rounds for time (10:40)
20 cal AB + 10 devil’s press @ 50# db’s

Al F
Al F(@frasersailing)
October 25, 2021 11:46 pm

Gymnastics warmup done ✅

A. Done with band between rings for MU’s

B. EMOM for cals/reps
1. Row 24,24,23,24
2. HSPU’s 12,11,12,12
3. Ring MU’s 12,12,12,13
4. 30 sec front lean TRX

Total 191

Different enough movements on this one so it wasn’t so bad. Kept band on the rings for MU’s

Logan Harris
Logan Harris
October 26, 2021 6:34 pm
Reply to  Al F

Nice work Al – impressive!

Al F
Al F(@frasersailing)
October 26, 2021 10:08 pm
Reply to  Logan Harris

Thanks Logan, you too great no’s on the HSPU’s!! 👊

barefoot squatter
barefoot squatter(@Cfu2017)
October 27, 2021 11:00 am
Reply to  Al F

Wow, outstanding numbers – safe to say you’re feeling back to form? Not that u ever seemed off it

Al F
Al F(@frasersailing)
October 27, 2021 11:07 am

Thanks BFS, I recon cardio and body weight exercises not too far off, but top end strength prob a way to go yet!!