April 17, 2025 – Performance

General Warm-Up

Two rounds:
6 Calories (Arms Only)
6 Calories (Legs Only)
6 Calories Row
12 Banded Good Mornings

Then allow members to have some time to address a row technique and hone their movement for the workout
Row Technique Lesson (3:00)
Let members also practice one round of transitioning from piece to piece. Shoot for 5 reps of each

Long Conditioning

Full Effort (Performance)
For time:
Row x 1000 Meters
Sit-Ups x 50 reps
Assault Bike x 50 Calories (Echo Bike x 45 calories)
Row x 750 Meters
Sit-Ups x 40 reps
Assault Bike x 40 Calories (Echo Bike x 35 calories)
Row x 500 Meters
Sit-Ups x 30 reps
Assault Bike x 30 Calories (Echo Bike x 27 calories)
Row x 250 Meters
Sit-Ups x 20 reps
Assault Bike x 20 Calories (Echo Bike x 18 calories)

Goal: 25-30 minutes
Time Cap: 35 minutes

Full Victory
For time:
Row x 800 Meters
Sit-Ups x 40 reps
Assault Bike x 40 Calories (Echo Bike x 35 calories)
Row x 600 Meters
Sit-Ups x 30 reps
Assault Bike x 30 Calories (Echo Bike x 27 calories)
Row x 400 Meters
Sit-Ups x 20 reps
Assault Bike x 20 Calories (Echo Bike x 18 calories)
Row x 200 Meters
Sit-Ups x 10 reps
Assault Bike x 10 Calories (Echo Bike x 9 calories)

Goal: 25-30 minutes
Time Cap: 35 minutes

Want to add some additional accessory work to your training? Then check out 8 different Invictus Accessory PDF’s found here!