PERFORMANCE & 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!!**

Then…

Assault Bike x 60 seconds (60-65% perceived effort)

Followed by…

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

Followed by…

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

Followed by…

Power Breathing
**Ramp up time!**

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 June 7, 2021.

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Shan
Shan
September 11, 2021 9:16 am

M54
Scaled to 14lb WB
4:17
4:23
5:00
5:00 15 push ups
5:00 5 WB
5:00 5 WB

Great warmup
Thanks team Invictus
Great WOD

Mike Munsee
Mike Munsee
September 10, 2021 3:37 pm

M 51/190/6’
Scaled the strict pull-ups to kipping pull-ups. 1/2 t2b and medicine ball to 9’ target.
2:42
2:41
2:52
2:54
3:12
3:21

Amber
Amber
September 10, 2021 2:28 pm

Well took me almost the full 5mins each round and made it through round 5! Will keep pushing to get through 6 next time!

Jeremy Hammock
Jeremy Hammock
September 10, 2021 12:33 pm

20lb ball 10’
1. 2:24
2. 2:25
3. 2:25
4. 2:31
5. 2:55
6. 2:51

Felt good today! And kept a good pace!
Pull-ups 5-5 or 5-3-2
Ttb 10-5
Push-ups 20
Wb 15-10

Mugu
Mugu
September 10, 2021 11:25 am

3 rounds RX (most I’ve ever done RX)
2:30
3:05
3:30

3 rounds with maybe a baby kip pull ups
And K2E (working on T2B volume)

3:30
3:40
3:30

Mattty-Ice-
Mattty-Ice-
September 10, 2021 10:44 am

3:01
4:04
38


Apparently I went out ok hard and need to get stronger lol

Neil Stagner
Neil Stagner
September 10, 2021 5:35 am

3:09 scaled 16lb wall ball >
3:50
3:45 scaled sit ups >
3:55
4:27
4:45