A.
Two sets of:
25/18 Calorie Assault Bike
300 Meter Ski Erg or Row
Rest 60 seconds
300 Meter Ski Erg or Row
25/18 Calorie Assault Bike
Rest 3 minutes
Challenge…breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
B.
Six sets of:
Front Squat + Split Jerk
(pause at receiving position of split jerk for 1-2 seconds before recovering)
Rest 60-90 seconds
*Sets 1-2 – 60-70% of 1-RM Clean & Jerk
*Sets 3-4 – 70-75%
*Sets 5-6 – 75-80%
C.
Every 3 minutes, for 18 minutes (6 sets) for times:
12/8 Calories of Assault Bike
6 Burpee Box Jump-Overs (24″/20″)
3 Ground to Overhead
Suggested loading per set:
*Set 1 – 185/135 lbs
*Set 2 – 205/145 lbs
*Set 3 – 225/155 lbs
*Set 4 – 245/165 lbs
*Set 5 – 225/155 lbs
*Set 6 – 205/145 lbs
The goal of this portion is power output. If sets are taking you longer than 90 seconds, please adjust the loading.
D.
Three sets of:
60-second Wall Sit (Add load to front rack if needed)
12 Tempo Double Kettlebell Front Squat @ 30X2
Rest 2 minutes
E.
Two sets of:
40 Banded Hamstring Curls
20 Banded Good Mornings
Rest 60 seconds
A) Done
B) 160/180/200/205/210/215
C) Had to modify due to elbow
12cal Run, 6 Burps over 30”, 3 Dead’s @315
Called it, at work and it was getting late.
Hope to see that elbow healthy soon!
A. Done. Subd 100DU (no bike) and did 300m row
B. 85/90/95Kg
C. Subd row(no bike) and scaled 235lbs, all other weights Rx.i know what the program said about scaling weight and go for power output but I needed to do this as close to Rx for my mental wellness today. Happy I did. PC throughout; went to split jerk at 225. Felt strong and form never faltered.
185 – 1:53
205 – 1:59
225 – 2:24
235 – 2:43
225 – 2:38
205 – 2:01
D. Done
E. Done
Looks like you adjusted that 245 well and got a solid push today and good start to the week!
B: substituted -front squat 1 rep x8 sets: 107.5, 125, 140,140,142,142,142
C: substituted -KB Russian swing @53# x6 instead of GOH: 1st 3 around 1:26, last 3 around 1:46
A. Done. A lot harder than I thought it would be.
B. 155/170/185/195/200/205
C. 155- 1:30 / 185- 1:35 / 195- 2:00 / 205- 2:20 / 185- 1:40 / 155- 1:37
Elbow felt 80%ish good today. Really focused on a good warmup in-between front Sqt + jerk to the clean + jerks for the intervals. Feeling like it’s on the down slide of going away with golfers elbow, fees like it any and hope it is. Didn’t get a chance to do the accessory work, will try an squeeze it in for part of my warmup tomorrow.
Good to see your elbow is getting better!
A. Done
B. 145, 165, 175
C. Done 165, 185, 205, 225, feeling good with those cleans
D. Done
E. Done
A. 6:44 and 6:48 with 25 burpees instead of bike. Tried the nose breathing for as long as I could then lost it somewhere in the first round
B. 170 170 185 185 195 195
C. With 155 155 165 175 165 155
1:29 1:25 1:33 1:42 1:33 1:25
D. Done with unweighted wall sits and 45# kbs lost the tempo though
E. Done with ankle weights for leg curls and orange band for good mornings
Awesome workout thanks Tino!
We will get you performing pieces like A for the full time. Keep working at it. Nice job today!
Hello everyone!!
A. Done. AB around 62-65 and row around 1:58-2:00, total time 17:28
B. 155/ 175/ 180/ 185/ 195/ 200
C. Done @RX, did 2 reps @225 each time and 1@245. To be honest this workout went waaaay better than expected
D. Done
E. Did some mobility
Solid start to the week!
A. Done (first time doing it. Felt weird)
B. Done
C. Time remanning per round was like 1:20 to 1:10 (all rounds were with 95lbs)
D. Done
E. Done
You’ll get used to it and reap the benefits! ??
A. Done
B. 245
C. Completed all under 2:20 but only got one rep during the 245 round.
D. Done used 30# KBs for wall sit and KB front squats.
E. Did 4×10 hamstring curl machine and completed banded good mornings
A- done
B- up To 112kg
C- all sets sub 1:30, need To improve burpee box jump
D-done, 24kg kbs
E-done ?
You’ll get plenty of opportunities to practise, I promise 🙂
A) done. 57-59 rpm on bike. 900/cal hr on ski. I really enjoyed this as a warm up.
B) up to 275. Nice and solid
C) 1:09/1:08/1:13/1:33/1:19/1:05. The 245 bar put a hurtin on me.
D) done. Wall sit without weight 2x20kg on kb
E) done. What a hammie pump!
Solid start to the week Jesse!
I promise I’ve been training! 6 exams and 3 lab practicals but now I’m done for a while!
A- done
B- worked up to easy 115kg
C- done. Sent it and finished each rd around 65-75 sec
D-done w/ 24kg
E- done
I believe you but more importantly how did your exams and labs go?
A. Done really liked this took 19:10 total time with the rests. Kept bike 60-62 rpm and ski 1000-1100 cal/hr
B. 185/205/225/245/255/265
C. RX
:52/:58/1:05/1:15/1:04/:59
D. Done
E. Done
Nose breathing is going to be a game changer ?
Can’t Wait! I tried this on my own but being programmed I’ll be more consistent!
A) 1 round done (not enough time)
B) 75-110 kg emom done, damn i was weak in the jerks
C) 70-80-90-100-90-80 kg done, till the first 90 kg gtoh, it was inside the time and felt good, but then legs were dead, so i dont write time…still inside the 3 min and done tho 😀
D) done, 30-40 sec double kb fsq hold, the rest time without it (16kg kb for this and for the squats too)
E) done
Heavy monday, heavy start. Still not sure that should i do the open officially or not tho
Solid push even with limited time Aron!
A) done
B) 153, 158, 163, 168, 173, 178
C) stayed near :90 each set
D) done
E) done
A. Done
B. 80/90/90/100/100/105 lbs
C. Finished with over a minute of rest each round. Forgot to get my splits. Weights were 95/100/105/110/115/120 lbs
D. Done with 26’s
E. Done
I’ve been doing Invictus forever but life, military, and some laziness get in the way of me posting ?? I use a good old fashion notebook though!
A. Completed- yay nose breathing!
B. Off of 180# ( probably had a bit more in the tank on max/ build day last week but stopped)
1-2 110-115#
3-4 125-135#
5-6 145- 155# felt great
C.Love cardio with heavy lifting!
1: 2:08
2. 2:10
3. 2:15
4. 2:35 moderate speed singles..
5. 2:20
6. 2:10
* All fast singles. Weight RX, Moved through everything else
D. Completed
E. Out of time!
Ha! I like your style but I also like to track your progress. Thanks for posting and continue to post so I can track your progress and also help where I can.
A. Done
B. Done, 105-135lbs
C. 1:23 @ 105lbs
1:19 @ 115
1:30 @ 125
2:00 @ 135
2:03 @ 125
1:39 @ 115
My cycle rate didn’t really change during the slower sets but I did definitely slow down on the bike/box and probably on the transition to the bar.
D-E. Done . 16kg KB
Time to get you moving that heavy bar!
A. ✅
B. 1-2@125#, 3-4@135#, 5-6@145#
C. All sets between 1:35-1:55 @135#
D. ✅
E. ✅
A 9:02 1st set bike was around 50-55 rpm ski 2:00/500m pace 2nd set 7:57 55-60 rpm 2:00/500m pace ski couldn’t push past 60rpm without using my mouth definitely a new challenge.
B. 215/215/235/235/255/255
C. :50/:51/1:55/2:15 1 GTO/2:05/2:03 185,205,224,245,205,185 went out way to hot
D. 26lb kB for all legs could handle more shoulders struggled.
E. Purple band for leg curls seated, 2 green bands good mornings
Hope to see some good adaptations and benefits from incorporating pieces like A ?