Great work to everyone who completed the 7th Annual Invictus Athlete Online Competition! We saw some incredible performances, amazing efforts and so many athletes test themselves beyond what they thought possible. Competition provides a great opportunity to showcase your hard work, examine weaknesses and make connections with fellow athletes through mutual encouragement. Now you guys get to rest and take the remainder of this week and the next two week to transition from our last cycles into our Open Prep Cycle. The training will look a little different then it normally does but please resist the urge to add more volume to the training. Let your bodies rest, recover and get primed for the upcoming cycle starting January 7th. Enjoy!
A.
Four sets of:
Death March x 20 reps
Rest 60 seconds
Strict Pull-Ups x 8-10 reps
Rest 60 seconds
Ab Wheel Roll Out x 10 reps
Rest 60 seconds
B.
35-54:
In 60 seconds, complete:
15 Burpees
Max Kettlebell Swings (24/16 kg)
Rest 60 seconds; Repeat for 5 sets
55+:
In 60 seconds, complete:
10 Burpees
Max Kettlebell Swings (16/12 kg)
Rest 60 seconds; Repeat for 5 sets