WODapalooza/Dubai Qualifier Week #1 – If you’re planning on participating in either the WZA or Dubai online qualifiers, those workouts should be your priority. We will be programming the Wodapalooza qualifying workouts on Friday and Saturday for the next several weeks for those of you who are excited to see where you stand amongst your peers. We will also be doing these workouts in our Invictus Athlete program, and will be releasing strategy notes for those athletes for each of the qualifier workouts – and then will head into a new training cycle. We welcome you to join us now – this next cycle will help you improve barbell cycling efficiency and improve your conditioning with high skill gymnastics.
A.
Back Squat:
* Set 1 – 5 reps @ 55%
* Set 2 – 3 reps @ 65%
* Set 3 – 1 rep @ 75%
* Set 4 – 1 rep @ 85%
* Set 5 – 1 rep @ 90%
* Set 6 – 1 rep @ 95%
* Set 7 – 1 rep @ 101-102%
* Set 8 (optional) – Exceed Set 7 weight
Rest as needed, but at least 3 minutes between sets of singles.
Please compare today’s results with August 10, 2018.
B.
“Invictus Strict Handstand Push-Up Density Test”
For max reps:
90 seconds of Strict Handstand Push-Ups
Rest 30 seconds
60 seconds of Strict Handstand Push-Ups
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups
Note reps achieved for each set.
Please compare today’s results with August 10, 2018.
C.
“Wodapalooza Qualifier Workout 1”
For time:
150 Double-Unders
60 Wall Ball Shots (20/14 lbs to 10-Foot Target)
30 Chest-to-Bar Pull-Ups
150 Double-Unders
Time Cap = 12 Minutes
Full warm-up and strategy notes available on the Invictus Athlete Program. Now is the perfect time to switch over as we get into competition season with the new cycle starting October 22nd.
If you’re not planning on doing the Wodapalooza online qualifier workout, please head to the track for this…
D.
Ensure that you perform a good long warm-up, including a couple of 400m runs at a solid pace before testing the time trial.
For time:
Run 1600 meters
Please note and record your results to comments. Please also note whether this was performed on a regulation track. It will be important for all testing to be done on a consistent course.
Warm-Down
Run 400 Meters @ 65-70%
Run 400 Meters @ 55-60%
Run 400 Meters @ 45-50%
Stretch for at least 8-10 minutes
A)180 kg( 1rep max is 180kg, 182,5 fail)
B) 13/8/7
c and d skipped
A. 340
Didn’t test on 8/10, but pr was 365 back in the spring
B. 22 / 12 / 7 to 2 black pads
C. 11:34 with 30# wb
splits were 2:37 / 5:50 / ~8:30 / 11:34
D. 5:49 around the phone pole and building. This is short, but not sure how short.
Great workout thanks!
A)Done with 15lbs+ Pr
B)26-12-7
C) did DXB 18.1.. quads on fire
A.Set 1 x 5 reps 85kg
Set 2 x 3 reps 100kg
Set 3 x 1 rep 115kg
Set 4 x 1 rep 125kg
Set 5 x 1 rep 135kg
Set 6 x 1 rep 145kg
Set 7 x 1 rep 150 kg
B. 27(20+4+3) /12 (5+4+3) /6 (4+2+1)
C. finish the 115 of last D.U on the time cap finish the workout 13:00min RX+ (W.B 10kg)
A. 415 lbs
– No change on BS max. Felt a little off today. Felt better about these a few weeks ago.
B. 28/18/11
C. 7:53
A. Hit set 7 at 195 (5lb PR), failed set 8 at 200
B. 15, 7, 9 (started using a single abmat half way through set 2, regular strict went downhill fast after set 1).
C. Skipped
D. 7:50 (1 minute PR, prior pr/time was on a course with hills)
A: 405#, pr
B: 19-9-5 = 33, 37 last time
C: 6:08 rx. Wb 40-20, c2b 23-4-3, du one miss, no miss
A) Skipped
B) 28+4+4 (PR Unbroken set), 5+3+3, 4+3 (54 Total, +8 from 08/10/18)
C) 9:57 RX, first time doing any form of squat in months. Took it fairly conservative, we’ll see how the knee feels the next few days.
D) No go
A. 265 (10lb PR) ????
B. Skipped, doing later.
C. 7:30
Rested too much during the ctb. Need to work on my transition times better. Fun workout.
D. Skipped.
A) 295 (+10 PR)
B) 8, 3, 2 (first time PR)
C) Cap +30, DU’s are getting better ??HWPO
A. Up to 360…all the weight i have. PR is 375
B. 21/12/7=40 hspu’s have gone to sh*t
C. 10:50 cardio is crap
Time to get back on it Paul!
Working on it! This was a good week….tryna get my groove back…somehow i managed to get a 305 lb (5 lb PR) clean a couple weeks ago even with being so inconsistent with my working out! Lol
A) 127,5 PR +2,5 kg B) 21-8-4 C) At 12.00 done 90 du’s, total time 14’08’’ D) 7’32’’
Congrats! Nice job hitting a PR!
A. 365 (95%) – Tino….make my legs stronger? Thanks brother!
B. 34, 15, 9
C. 6:05 – Only broke wall balls 45/15 – should have just pushed through.
Noted…???
A. Worked to heavy snatch during Oly class and hit 125 (95%)
B. Back squat up to 235 (95%)
C. Did performance workout: 10:40 Rx
Had a super good lifting day today and very happy to hit over 90%!!
Nice work Laura!
A) all done PR back squat 255lb!
B)August 10 Strict HSPU TEST 90 sec= 27 60 sec= 14 30 sec= 7 total 48
Today 90 sec= 34 60sec= 12 30 sec= 8 total 54
C) Skip
D) august 10 = 6:40
today 6:38 pushed hard
You crushed it Angel!! Great freaking work!!
Thanks i’m so happy with the scores!
A) 377 way down need to squat more. This is about 85% of my 1rm
B) 99 down by 2 reps
C) nope
D) ✅
Leg strength down? You’ve hit a bunch of PRs recently. My opinion is just an off day!
A) Up to 315. Missed a PR attempt at 330. Was seeing stars after the 315.
B) 34-10-6. pleased with this
C) CAP + 100. ugh.
A: Hit 260 5# PR!
B: 26/13/8
C: 10:54. Missed testing week back in August so no comparison
D: 8:55 again no comparison but pushed hard so I’m happy
Congrats on the PR!!! ??
A. Up to 185Kg(98.25%). Not 101% but happy with that lift. Heaviest I’ve lifted in 9 months.
B. 6/4/3. Happy with this. The most HSPU I’ve done since 2015 without pain or injury. I’ve been working strength and mobility in shoulders and it’s working. Still a long way to go to get decent numbers but I’m feeling good about today.
C. 5:42. Used 12Kg WB. Lightest I have??. Felt good.
D. 6:13.
Great day Wilson!! Pumped to see these numbers after training being a bit hit or miss with injuries and inconsistency at points.
Yeah good day. As a reward the family and I went for a 7.5Km bush walk along the river.
Looks like an awesome day!
A. 205,245,285,315,325,335,350. My strength #s are down but this is what I expected.
B. 26 (15,5,5,1), 8 (3,2,2,1), 5 (3,2).
C. 10:01. DUs: UB, WBs: 3×20 done at 4:20, C2B: 3×10 done at 6:40, DUs: 25,28,47,50.
Why do you think numbers are down?
August training wasn’t the best. September was better. With a little bit of time and hard work, #s will bounce back up.