A.
Every 6 minutes, for 18 minutes (3 sets) at 75-80% effort:
400 Meter Run
25/18 Calorie Row
20 Down Ups (burpee, no jump)

B.
Back Squat
*Set 1 – 8 reps @ 65% of 1-RM
*Set 2 – 6 reps @ 75%
*Set 3 – 4 rep @ 85%
*Set 4 – 4 reps @ 90%
Rest 2 minutes between sets

C.
Four sets for times of:
20/15 Calories of Assault Bike
10 Deadlifts (315/225 lbs)
20 Chest-to-Bar Pull-Ups
20/15 Calories of Assault Bike
Rest 4 minutes

D.
One set of:
100 Banded Hamstring Curls

Keep a steady pace with a light band.

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Alex GonzálezTrevor PetrucciNg WesleyAmy M MaschueTim Coffield Recent comment authors
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Alex González
Member
Alex González

A: 5:03/4:45/4:34
B. 275/315/365/385 lbs
C. 5:13/4:56/5:03

Trevor Petrucci
Member
Trevor Petrucci

A. Done
B. 220/255/290/305×2
C. 3:36/3:42
Woman’s RX
D. Done

Ng Wesley
Member
Ng Wesley

A) under 4:30 each
B) 120×8,140×6,160×4,170×4
D) purple band
Happy I got something In today

Amy Maschue
Member
Amy Maschue

A. 5:15/5:15/5:30
B. 120/140/157/167
I think I’m finally getting used to the mini metcon in the beginning of the daily workout. Not that its easy but it doesn’t take as much out of me…maybe I’m fueling better and sleeping better, who knows!?

Tim Coffield
Member
Tim Coffield

Short on time did
A. Done rounds around 5 mins
B. Tomorrow!
C. 6:51 7:24 7:21 7:30 with row and reg pullups and shorter rest

Fun workout thanks Tino!

Wilson Hopkins (45-49)
Member
Wilson Hopkins (45-49)

A. Done; ~4:30-4:45 each rnd.
B. 125/145/165/175Kg x 2
C. Rx except subd row; no bike. Bike is top of my list to 🎅🏼
3:38/3:43/3:40/3:41
D. Done

Don Durham
Guest
Don Durham

A.) About 5 minutes each round. Accidentally did burpees the first round. 🤦‍♂️
B.)275/315/365/380
C.)5:55/5:51/6:00/6:11 225# which kept all DLs UB. Pull ups are a struggle.
D.) Recovery beer and studying for PMP.

tino
Member
tino

You’ve earned that beer! Good luck with your studying!

Jake Swartwout
Member
Jake Swartwout

A. 4:29/4:18/4:18
B. 250/285/325×3/340×1 not the best squat day but it wasn’t too bad.
C. 6:03/6:11/6:36/6:29 I scaled the dead’s to 225# to try and move quickly while staying consistent. Also, ask Tino and you shall receive hahaha. Never telling Tino I need more practice on the bike ever again….
D. Done

tino
Member
tino

You’re welcome 😇

Jorge Fernandez
Guest
Jorge Fernandez

A.Done
B. 275×8/315×6/360×4/380×4
C. E8MOM
3:10/4:50/capped +10 cals/5:25
D. Done

Threw up for the first time in a workout ever! Time for Nuno’s Run class👊🏼

tino
Member
tino

Get after some 🏃‍♂️ tonight!

TrineP
Member
TrineP

A: done. Around 4-4:13 pr round.
B: hip thrusters. 4 sets of 15 with 175#
C: 3:23, 3:31, 3:36, 3:36
Done with 12 cals and 15 C2b. 150# for deadlifts.
D: done.

tino
Member
tino

Consistent! 🙌💪

Dante Tuscai
Member
Dante Tuscai

A. Done – didnt get exact times, more of a warm up but the rounds were some where just over 4 minutes.
B. 265, 305, 345, 365 – they didnt feel great warming up so im happy I was able to get through them.
C. Rx – 4:36(whoops), 4:06, 4:02, 3:58

tino
Member
tino

Took it easy on those first couple of sets 😜

Talia
Member
Talia

A. Done on the assault runner. just moved through it. Anywhere between 4:00-4:40, didn’t keep track too much. B. 143/163/185/195. No lifters no belt, felt pretty good. C. 4:29/4:33/5:10/5:20 with 195 and double overhand grip for DLs to protect my back / go UB. Still worried about my back and never want to be where I was when I tweaked it badly. I’ve been using a double overhand this year and it’s helped a ton. C2B was 15/5, 11/9, 10/8/2 (SO sweaty and humid today, just couldn’t hold on), 12/8. Wasted a bunch of time putting on and taking off… Read more »

tino
Member
tino

Haha! The ones that look easy are the ones you need to watch out for. I health believe pairing Assault Bike and deadlift is a horrible combination. That’s why we call these pieces “sh**sandwiches” 😝😂

Stay safe in the heat and enjoy your rest day. You’ve earned it!

Talia
Member
Talia

Haha, it definitely was a shit sandwich! Lesson learned. Never trust those types of metcons.

Jonas
Guest
Jonas

A) Did some accessory instead.
B) Old time is 170 kg, but now based on 150kg and feeling fresh in hips and knee after a real comeback from “jumpers knee/running knee”…

C) RX: 1) 4.27 UB and ctb
2) 4.48 UB DL and ctb
3) 4.53 ub dl and ctb
4) 4.49 ub dl and ctb
Mental toughness for me on the ab.

D) done.

tino
Member
tino

Great to see you’re back moving some load pain free!

Good job beating that Assault Bike and staying consistent!!

Maxwell Reynolds
Member
Maxwell Reynolds

A. Done – Rounds started around 4:15 and sped up slightly.
B. 275×8/315×6/360×4/380×4
C. Big class so E8MOM with 4:00 cap
2:49/4:01/CAP+10/5:00
Couldn’t stop dry heaving
D. Done

tino
Member
tino

Maybe a little aggressive win the first set 🙃

Maxwell Reynolds
Member
Maxwell Reynolds

Hahah yup, I finished the first one and looked at Jorge and said “I’m an idiot” 😂

Bobby Wallum
Member
Bobby Wallum

Feel ya there

Maxwell Reynolds
Member
Maxwell Reynolds

Dude way to hold on and stay sub 4:30, I even got extra rest with the E8MOM but I was absolutely tanked.

Bobby Wallum
Member
Bobby Wallum

Thanks brotha thought I could keep them under 4 minutes that plan went out the window quick

Ali J.
Guest
Ali J.

not sure if you’ve noticed Tino…they like to spring the first one lately…

tino
Member
tino

Amateurs 😂🙄

Bobby Wallum
Member
Bobby Wallum

A. Done RX 4:07/4:00/3:49
B. Sled push
C. RX 2:47/3:29/4:23/4:21
27:00 total including rest
thought I was gonna puke from second round on…
D. Done

tino
Member
tino

Went out hot on that first one, ni wonder you felt a little 🤢 on the second one!

Bobby Wallum
Member
Bobby Wallum

Live and learn! Learnt today!

Tom
Member
Tom

Hope everyone takes a minute to reflect on today. However 9/11 has impacted you I pray that it has made you stronger and wiser to the world around us. Replaced A today with C from yesterday, used RX weight but pushed time to the right. E4M finished most rounds in sub 3. Finished with [email protected] B) lightened the loading 100lbs under each RX weight. 185/235/275/305 No support just wanted to move. Need to go back to not squatting with support for a while. C) 4RFT 22:13 Averaged about 800cals on the ski erg. Sprinted the last 20cal averaged around 1100… Read more »

tino
Member
tino

🙌🙏

Sam Dellis
Member
Sam Dellis

A- did as a warmup
B- built to 170kg x4 BELTLESS!
C- slowest rd was 3:56 fastest was 3:42 did 275 for deadlifts and 15 c2b so I could go ub all sets
D- done
E- added some arm volume cuz why not

tino
Member
tino

E.💪💪

Caitlin Buckvold
Member
Caitlin Buckvold

A. Just tried to move steadily at 75% effort; had about 1:00 – :30 to spare each round.
B. 175 – 202 – 230 – 245 x4. No fails
C. 5:42 / 6:54 / 8:59 / 6:12 rx. Can’t really point to one movement that slowed me down; it was kind of everything. But I’m glad I still did the fourth round as I was debating not doing it after round 3 (also Vernon made me).
D. Done

tino
Member
tino

Day 3 of training is always tough. Plenty of extra rest and recovery tonight and tomorrow!

Peter Bristotte
Member
Peter Bristotte

Howdy!

A. Rx: 4:20-4:23-4:40
B. 119-137-155-164 (for painful 4 reps) kg
C. Rx: 5:13-5:32-5:45-6:17
D. Done unbk with sweat in my eyes.

It’s been a tough week for this 🐓 here…

Have you all a great day!

tino
Member
tino

Haha! Its as tough as you make it…great to see you putting in the work! 🙂

SABRINA QUINTAO PEREIRA
Member
SABRINA QUINTAO PEREIRA

Hello!!
A)RX 4:45/5:02/5:22
B) 8x58kg/6x66kg/4x75kg/3x80kg (90%, failed the 4th rep)
C) Scaled to 10cal Echo Bike, 175lb DL with Clean Grip (76%), 15 Kipping C2b (work in progress)
7:35 – DL singles, C2b (3/3/3/2/2/2)
6:55 – DL (3/3/2/2) C2b (3/3/3/2/2/2)
6:50 – DL (5×2) C2b (3/3/2/2 then 5×1)
6:52 – DL (5×2) C2b (2/2/1/2 then 8×1)
D) Done with red band
Hard week so far!! Have a great day 😊

tino
Member
tino

We like to challenge you for sure 🙂

Solid 3 days of training!

FAQ - Workout of the Day (WOD)

What does WOD mean in CrossFit?

WOD stands for Workout of the Day. Most CrossFit gyms post one workout each day for their members and online followers to complete. Invictus currently offers THREE free programmed WODs each day (shown above)... and even more personalized and online supplemental programs through Invictus Athlete.

Which program is right for me? Can I move between them?

One thing that sets Invictus apart from other CrossFit gyms and online training programs is that we recognize everyone has different fitness goals, abilities and needs. Be sure to pick which programming is right for you so you can get a great workout that meets your needs.

What does 30X0 mean? (How to read the WOD)

Another thing you might notice that’s different about our programming is that we use ‘tempo training’ - almost always in the Fitness programming and in various cycles for the Performance and Competition programs. Those extra numbers (ex: @30X0) might seem confusing at first glance but you’ll totally get how it works and why we like to use it after reading this. Trust us, you’ll soon witness the many benefits firsthand. Learn more about tempo training.

I need help with some standard movements and warm-up ideas!

Whether you’re new to CrossFit or have lots of experience with the WOD, our coaches will help you get the most out of every workout. It doesn’t matter if you struggle with a particular movement or if your goals are pushing you toward the higher skilled and more elusive movements, our professional coaches support everyone with advice and feedback.

They have worked with all athlete levels and know what it takes to get people moving to the best of their abilities. Whether it’s burpees, double-unders, muscle-ups, or tips for the Assault Bike - we’ve got a coach who can help you.

Don’t worry, we’ve got your warm-ups covered, too. Our coaches are constantly learning from other modalities and love to use what they learn in innovative warm-ups focused on both preparing for the workout at hand and maintaining the body for a pain free life. Check out this full body routine to keep your joints functioning and free of inflammation. We also post warm-up suggestions in the Workout of the Day for each of the programs that are tailored to that day’s movements.

Workout on your own and don’t have much time for your warm-up? Here’s a couple of quick and simple ones for your shoulders, squat day, deadlifts, and everyone’s problem area, the thoracic spine.

What if I can’t lift the weight or do the movement as prescribed?

Scaling is part of the beauty of CrossFit because it enables workouts and programming to be tailored to anyone’s ability. When it comes to weight, you can and should ALWAYS scale the weight down if it is unsafe for you to lift it, or if it changes the intended stimulus of the workout.

Here are some rules of thumb for scaling weight in metcons (lifting for time). For gymnastics movements, there are some simple scaling solutions as well. If you are unsure, reach out to your Invictus coach! We are here to make sure you get the safest and best workout possible - proper scaling allows for that.

How many days per week should I train? / How many rest days should I take?

At Invictus, we offer programming 6 days a week, Monday-Saturday and we realize not everyone’s schedule - or training needs - are the same and therefore, you must use your best judgement and listen to your body when it comes to deciding how often to take a rest day.

If you have been doing CrossFit for a while now, you recognize that our program excels due to the high intensity component. With that being said, one thing you have to keep in mind is that you can’t sustain that high intensity every single day; otherwise your body ends up breaking down.

You can learn more about how often someone should take a rest day in this article.

What does EMOM stand for?

EMOM stands for Every Minute on the Minute. When you see that come up in a workout, you have up to one minute to complete the exercise required. Normally what’s prescribed won’t take the entire minute so you also have whatever is left of the time to rest until the next minute starts and you do the next set of prescribed work. And so on.

What does AMRAP mean?

AMRAP means “As Many Rounds (and Reps) as Possible” in a certain time period. For example, the workout might say...

AMRAP in 10 minutes of:

30 Double-Unders
20 Pull-Ups
10 Thrusters

So you would keep going through the cycle of those three exercises until the 10 minutes is up. Your score is the number of complete rounds plus any extra reps you did. So if you did four complete rounds plus 15 Double-Unders in the fifth round, your score would be 4+15.

What does OTM mean?

OTM stands for “On the Minute” and is the same thing as an EMOM. When you see that come up in a workout, you have up to one minute to complete the exercise required. Normally what’s prescribed won’t take the entire minute so you also have whatever is left of the time to rest until the next minute starts and you do the next set of prescribed work. And so on.

What does NFT mean?

NFT stands for “Not for Time” and means that you shouldn’t rush or try to go fast, but instead, focus on technique, skill, form or whatever you are working on for that movement.

How heavy should my first set be?

You might also be wondering where to start your first set if, for example, the workout of the day calls for 5 sets of Deadlift x 5 reps. Is the first set a warm-up or is that the first working set? Here’s our recommendation for how to properly build to your starting weight and what we consider warm-up sets and working sets.

How can I figure out my 1RM?

We frequently use percentage references in prescribing the number of reps to perform, so it’s essential that you have a good idea on most of your maxes.

Let’s say it’s been awhile since you have attempted a 1RM; maybe you had an injury a few months ago, or maybe you just somehow keep missing the 1-RM test days, or maybe you just forgot to write it down in your log book. If you have a multiple-rep max, you’re in luck. There’s actually a simple equation you can use to calculate an estimated 1RM based on the max number of reps you can do at a given weight.