September 6, 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
Warm-Up and Pre-Event Preparation
10 Minutes of Assault Bike or Rowing @ 70-75%

Then. . .

Three sets of:
Inchworm Walk x 3 reps
Hamstring Floss x 10 reps per leg
Russian Baby Makers x 10 reps

Then. . .

5 Minutes of Assault Bike or Running @ 80-85%

Then. . .

Three sets of:
Banded Lat Stretch x 45 seconds per side
Rocking Box Bridges x 6-8 reps (slow and controlled)
Shoulder Mash x 45 seconds per side

Empty Barbell Movement Primer
Two sets of:
Overhead Squat x 5 reps @ 3211 (Bring grip in each set)
rest as needed

Followed by…

Two sets:
5 reps of each, three times through the complex with barbell
Clean-Grip RDL
Clean Pull from Below Knee
Hang Power Clean + Push Press
Clean from Below Knee + Jerk

*Set 1 – Empty Barbell
*Set 2 – 115/75 lbs

A.
Build to 70-75% of 1-RM Clean & Jerk

B.
At game speed…
10 Thrusters (95/65 lbs)
10 Calorie Row
8 Burpee Over Erg
8 Thrusters
8 Calorie Row
6 Burpee Over Erg
6 Thrusters
6 Calorie Row
3 Burpee Over Erg

Rest 90 seconds, and then…

C.
Clean & Jerk x 1 Rep @ 70-75%

D.
“Wodapalooza International Online Qualifier Workout #5&6”
Against a 15-minute running clock…
“Workout 5”
Complete rounds of 21, 15 and 9 reps for time of:
Thrusters (95/65 lbs)
Calories of Rowing on Concept 2 Erg
Burpees Over the Erg

Time Cap = 12:00

Immediately followed by. . .

“Workout 6”
In remaining time establish a 1-RM Clean & Jerk

Primary Training Session
A.
Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Single-Leg Prone GHD Plank (Left)
30 seconds of Single-Leg Prone GHD Plank (Right)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Left)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Right)
Rest 60 seconds

You should be able to complete this entire Glute Activation Circuit in less than 12 minutes. Move from one movement immediately to the next.

B.
Ten sets of:
Dead-Stop Front Squat x 2 reps @ 80% of Current 1-RM Dead Stop Front Squat
Rest 45 seconds

C.
Every 2 minutes, for 12 minutes (6 sets):
Clean + Front Squat + Jerk @ 90-95%

D.
Against a 3-minute running clock:
20/15 Calorie Assault Bike
15 Chest-to-Bar Pull-Ups
Max Rep Ground to Overhead
Rest 3 minutes and repeat for a total of FIVE sets.

*Set 1: 225/155 lbs
*Set 2: 185/125 lbs
*Set 3: 135/95 lbs
*Set 4: 115/75 lbs
*Set 5: 95/65 lbs

E.
Four sets of:
HEAVY Goblet Squat x 10-12 reps @ 21X0
Rest 45 seconds
HEAVY Russian Kettlebell Swings x 15-20 reps
Rest 2 minutes

F.
Three sets of:
Deadbug with Med Ball x 20 reps
Rest 30 seconds
Extended Plank Holds x 60 seconds
Rest 30 seconds
Copenhagen Hip Adduction x 15 reps
Rest as needed

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.

Assault Bike Conditioning Option
Every 4 minutes, for 32 minutes (8 sets) for times:
15/9 Calories of Assault Bike
5 Sandbag or D-Ball Clean Over Shoulder (150/100 lbs)
15/9 Calories of Assault Bike

Note times for all eight sets. Allow bike monitor to roll while you do sandbag cleans, but don’t pedal for longer than the initial 15/9…you’re finished when you hit 30/18 calories.

Aerobic/Gymnastics Option
Complete as many rounds and reps as possible in 20 minutes of:
25 Double Kettlebell Snatch (16/12 kg)
50 Heavy Rope Double-Unders or 80 Double-Unders
100-Foot Handstand Walk
200 Meter Run