PERFORMANCE 

Warm-Up.

One set of:
Row x 200m at a stroke rate of 22 strokes per minute (s/m)
Row x 200m at a stroke rate of 24 s/m
Row x 200m at a stroke rate of 26 s/m

Followed by…

One set of:
Elephant Walk x 60 seconds

Barbell Romanian Deadlift x 4 reps @ 6011 tempo

Then…

A.

Three sets of:
Front-Racked Barbell Split Squats x 4-5 reps each @ 4211
Rest 60 seconds
Rear-Foot Elevated Dumbbell Romanian Deadlift x 4-5 reps each @ 6011
Rest 60 seconds

For the split squats, allow the knee to drive forward of the toes, such that your hamstring is resting atop your calf…but keep your full foot on the ground. We’re working on mobility as well as quad strength. For the romanian deadlifts, you’ll set-up just like a Bulgarian Split Squat, but keep only a slight bend in the knee and reach down to perform a romanian deadlift.

B.

For time:
1000 Meter Row
50 Thrusters (95/65 lbs)

Compare your results to May 20, 2022. This is a re-test of an Invictus benchmark workout that will test your ability to push the pace and hold on all the way through the finish line. Nothing complex, just a pure test of effort and pain tolerance. Enjoy!

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Charmaine Lightfoot
Charmaine Lightfoot
September 18, 2022 2:52 pm

7:27
Hr168 post

Steven
Steven
September 16, 2022 4:26 pm

A)
Barbell
35# DBs

B) 9:34 RX

Candy Olkey
Candy Olkey
September 16, 2022 2:17 pm

A. 3 Sets
Front rack BB split squats x 5/side @ 4211 – 55#, 65, 75
Rear foot elevated DB Romanian DL x 5/side @ 6011 – all at 35# DBs
🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥

B. “Nitrous” – RX 9:10
1000m Row – 4:27.7
50 Thrusters @ 65# – 13/10/8/8/4/7
***lost count on the thrusters which cost me about 10+ seconds..should have just stuck to my plan to do sets of 10 😠 ! Still beat May 20th by 39s..but fell 27s short for a PR!

Jeremy Hammock
Jeremy Hammock
September 16, 2022 12:42 pm

Dealing with some knee issues
Upper body pump today

Emom 10 rounds
5 close grip bench 175
5 chin ups

Emom 10 min
5 bent over rows 135
5 over head press 135

3×30
Banded over head tricep extensions
Banded curls

Getty Goedken
Getty Goedken
September 16, 2022 9:54 am

A. 135 Front Rack Tempo
53#s in each hand Rom. DLs

B. Core WoD #2 Invictus

C. Gymnastic WoD #2 & #3 Invictus

D. Bamboo Bar (4×1 Min hold, 4×25 serratus press, 4×25 bench press)
Banded with 4 #35 KBs (2 on each side)
25:45

**Tore hands on Deadlifts earlier this week and trying to avoid bar/pull up work

Candy Olkey
Candy Olkey
September 16, 2022 2:08 pm
Reply to  Getty Goedken

Holy smokes Getty…hell of a day!

JUAN
JUAN
September 16, 2022 7:29 am

8’30” 😐

Candy Olkey
Candy Olkey
September 16, 2022 2:08 pm
Reply to  JUAN

Nice Juan!

JUAN
JUAN
September 16, 2022 5:34 pm
Reply to  Candy Olkey

Thanks. Had surgery in both shoulders .cant rest the bar on my shoulders when doing Thrusters

Kendall Kersey
Kendall Kersey
September 16, 2022 6:47 am

6:45

Kyle McDermid
Kyle McDermid
September 16, 2022 7:36 am
Reply to  Kendall Kersey

dang fast

Kendall Kersey
Kendall Kersey
September 16, 2022 8:22 am
Reply to  Kyle McDermid

I’m glad you left comptrain! I saw your post and agree 100% and have thought those same things for awhile.

Candy Olkey
Candy Olkey
September 16, 2022 2:09 pm
Reply to  Kendall Kersey

This is blazing fast!!

Kendall Kersey
Kendall Kersey
September 16, 2022 3:17 pm
Reply to  Kendall Kersey

Row was 3:55 then did thrusters 22/10/10/8

Kyle McDermid
Kyle McDermid
September 16, 2022 6:32 am

7:23

Kyle McDermid
Kyle McDermid
September 16, 2022 6:33 am
Reply to  Kyle McDermid

Did Invictus from 2014-2016 and I’M BACK

Mike Slagle
Mike Slagle
September 16, 2022 11:54 am
Reply to  Kyle McDermid

Welcome back! Great time on the metcon too.

Candy Olkey
Candy Olkey
September 16, 2022 2:09 pm
Reply to  Kyle McDermid

Welcome back Kyle..great work today!

Zach
Zach
September 16, 2022 3:14 am

Full week, missed the last couple of days.

B) 840. Tried to keep the row “easy” to better press the thrusters. Thrusters broken into 20-10-9-11.

Candy Olkey
Candy Olkey
September 16, 2022 2:12 pm
Reply to  Zach

I’ve had a tough week as well..trying to get back into the school routine with the kid. That’s some outstanding work on “Nitrous” Zach..huge thruster sets!