PERFORMANCE & FITNESS
Warm-Up.
Two sets of:
A-Skip x 50 feet
B-Skip x 50 feet
C-Skip x 50 feet
Followed by…
Sets of 10, 8, and 6 repetitions of:
Back Squat
*Use these three sets to determine and work up to the weight you will use for your workout (40 reps)
*Between each set, row 15-20 calories at a moderate pace
Then…
“Roxy #4”
For time:
800 Meter Run
800 Meter Ski Erg or Row
800 Meter Run
40 Back Squats (155/105 lbs)
800 Meter Run
40 Burpee Broad Jumps (3′ minimum)
800 Meter Run
800 Meter Ski Erg or Row
800 Meter Run
Time Cap = 40:00 – please adjust distances accordingly.
Invictus will be proudly represented at the Hyrox Los Angeles race on May 7, 2022. If you haven’t already registered, please click here and enter the code INVICTUSATHLETELA for a 25% registration discount!
Ergg this was so hard.
38:03 – The last run was brutal.
37:08 with 50 cal Echo subbed for row
39:54 ???? barely made it under the time cap!
RX 36:09
39:36
With 115# squats and rows.
37:39
Holy Smokes it’s 65* Sunny light breeze in NY today so this girl got to run outside! First time in about 5 months..the fresh air really helped the breathing a lot! Rox #4 – RX – 45:22 Runs- 4:30 / 4:35 / 4:53 / 5:07 / 4:52 Row – 3:33 Back Squats @ 105# – 14/13/8/5 – 3:25 Burpee Broad Jumps to about 4′ – 20/10/10 – 5:27 Ski Erg – 3:53 ***Approx 40:15 work time and 5:07 transition time. I really liked this one..tough…but not into the dark place. My glutes and quads may not like me tomorrow..but that’s… Read more »
Limited equipment workout done with one hell of a view!! ????
5k active recovery row
22:32
295 cals
These roxy workouts look fun. I may hit this one tomorrow. I needed something less intense after getting back into the wods this week.
You really should give this one a go Mike…it’s tough on the legs/glutes..but it’s not one that takes you to the dark place. My time will NEVER win any race..but it’s a good one for pacing and just getting in some great cardio! I like to do these on Sunday Funday..but I couldn’t pass up the beautiful weather today and being able to get off the TM and run outside!!
Thanks for test driving this one for me! I may do it tomorrow when it’s around 70! It’s nice to see the sunshine and run outside.
37:51
Scaled back squats down to 115. Probably could have gone a little heavier but don’t think I would have finished under the time cap RX’d.
Roxy 4.
35’21”
M55
Cut distances and reps in 1/2
21:59
Fun one.
Roxy #4 (subbed 800m runs for 2.4km bikes // Row rather than Ski)
34:27
Hi,
What is A-Skip, B-Skip, C-Skip in the warmup?
Thanks.
I’m also not sure on this? I understand the words but not the lettering…
No idea either. Following.
https://youtu.be/qKawQ2R3C4I?t=11
Sorry, the video link didn’t go through earlier. Skip away!
I google it…wow…this just confirms that I have absolutely no running coordination. ???? But it does make you think about what your body is doing while you are running…which I found myself realizing and trying to correct my hip/leg drive on each run.
solved