August 31, 2019 – Invictus Athlete

If you are planning to do the International Online Qualifier, please make that your training priority for today.

WODapalooza International Online Qualifier Warm-Up

A.
Warm-Up and Pre-Event Preparation

Assault Bike or Row 10 minutes @ 70-75%

Then. . .

Banded Pec Stretch
T-Spine Opener
Banded Lat Stretch
Band Assisted Anterior Pec Stretch

Then. . .

2 Minutes of Couch Stretch (right leg)
Rest 60 seconds
2 Minutes of Couch Stretch (left leg)

Then. . .

Two sets of:
Single-Arm Overhead Kettlebell Cossack Squat x 8 reps each leg @ 2111
Rest 15 seconds
GHD Hip Extension x 8 reps @ 2012
(focus on glute activation and maintaining a hollow position)
Rest as needed

B.
Two to Three sets of:
30 seconds of Assault Bike @ 80-85%
Banded Good Morning x 15-20 reps
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Rocking Box Bridges x 6-8 reps (slow and controlled)
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Goblet Squat x 15 reps (Light)
Rest 60 seconds

C.
Two to three rounds at Game Pace of:
12 Wall Ball Shots (20/14 lbs)
6 Toes-to-Bar

D.
“Wodapalooza International Online Qualifier Workout #4”
For Time
150 Wall Ball Shots (20/14 lbs)
75 Toes-to-bar

*Perform in any order, until completion of total work
*Can be broken down or performed in any order
*Cap 20:00

Primary Training Session
A.
Every 3 minutes, for 12 minutes (4 sets):
10 Double Dumbbell Squat Jumps (50/35 lbs – touch one head of DBs to floor)
10 Double Dumbbell Thrusters (50/35 lbs)
10/7 Calorie Assault Bike

B.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – Max Reps @ 85%

Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.

C.
Three rounds for time of:
20 Power Snatches (95/65 lbs)
15 Overhead Squats (95/65 lbs)
10 Strict Handstand Push-Ups to 2″/0″ Deficit

Rest 5 minutes, and then. . .

D.
For time:
Run 800 meters
50 Power Cleans (95/65 lbs)
Run 800 meters

E.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Landmine Press (Left) x 8-10 reps @ 21X1
Station 2 – Landmine Press (Right) x 8-10 reps @ 21X1
Station 3 – Supine Ring Rows x 8-10 reps @ 2111
Station 4 – Strict Toes-to-Bar x 8-10 reps @ 3011

Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.

Strength Accessory Option
A.
Every minute, on the minute, for 15 minutes (3 sets) of:
Minute 1 – Split-Stance Romanian Deadlift x 6 reps @ 4011 (Left)
Minute 2 – Split-Stance Romanian Deadlift x 6 reps @ 4011 (Right)
Minute 3 – L-Sit x 30 seconds
Minute 4 – Supine Ring Row x 8-10 reps @ 2110
Minute 5 – Ring Support Hold x 30 seconds
(hold hollow position during the ring support)

B.
Four sets of:
5-7 Wide Grip Weighted Pull-Ups
50-Foot D-Ball or Sandbag Bearhug Carry (HEAVY)
6-8 Bent Over Barbell Row @ 2011
50-Foot D-Ball or Sandbag Bearhug Carry (HEAVY)
Max Strict Pull-Ups
Rest 2 minutes

Running Endurance Option
For time:
Run 3.5 Miles @ 85% of 5k PR Pace

This effort should be sub-maximal, so take your 5k PR pace and divide it by .85, and perform this at that pace. For example, if your 5k PR pace is 6:30/mile, your pace for this effort would be 7:30/mile.

Rowing Endurance Option
For time:
Row 6000 Meters @ 85% of 5k PR Pace