Nasal Breathing Warm-Up Exercise
60 seconds normal walking pace
Gently inhale, then exhale and hold your breathe for 10-30 paces. Inhale through your nose when you feel a moderate need to breathe.
Continue walking for 5 minutes, only breathing through your nose, with a breathe hold at the top of every minute.
**Wondering why we incorporate nasal breathing at Invictus? Check out this article: https://invictusfitness.com/blog/10-breathing-things**
Two sets:
Kettlebell Windmill x 6 reps per side
Plank Shoulder Taps
x 20-30
30 Seconds Nose to Wall Handstand Hold
Followed by…
60 seconds row @ medium pace
30 seconds Bear Crawl External Rotation (right side)
60 seconds row @ medium pace
30 seconds Bear Crawl External Rotation (left side)
A.
For those of you who are confident with handstand walking:
Every minute, on the minute, for 5 minutes:
25-50 Foot Handstand Walk Sprint
For those of you who have handstand walking but aren’t fast:
Every 2:30 minutes for 5 minutes:
25-50 Foot Handstand Walk
For those of you who have limited distance with handstand walking:
Five sets of:
30 seconds Handstand Walk Distance Accumulation
30 seconds rest
For those of you who do not have handstand walks yet:
30 seconds Wall-Facing Handstand Marching
30 seconds Rest
B.
Accumulate in any order you like in under 10 minutes:
20 Turkish Get-Ups (Weight is up to the athlete)
20 Strict Pull-Ups
C.
35-54:
Every 2 minutes, for 24 minutes (6 sets of):
Station 1 – 15/12 Calorie Row + 25 Double-Unders
Station 2 – 15/12 Calorie Assault Bike OR 200 meter Run + 10 Toes to Rings
55+:
Every 2 minutes, for 24 minutes (6 sets of):
Station 1 – 12/9 Calorie Row + 25 Double-Unders
Station 2 – 12/9 Calorie Assault Bike OR 200 meter Run + 8 Toes to Rings
**You can sub 50 single-unders for double-unders
D.
Two-Three sets of:
8-10 Single Arm Seated Dumbbell Press (each arm)
Rest 30 seconds
8-10 Dumbbell Bent Over Rows
Rest 30 seconds
20-25 Banded Triceps Pressdowns
Rest 30 seconds
20-25 Banded Biceps Curls
Rest 60-90 seconds
Athlete Notes:
Please adjust reps/cals based on how you feel after 22.2. You should have at least 20 seconds of rest every station so adjust as needed!
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Running Endurance Option
For time:
Run 1 mile @ 8/10 effort
Jog 800 Meters
Run 1 mile @ 8/10 effort
*Looking for both mile times to be within 10 seconds of each other