For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
At Home Workout (No Equipment)
Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
10 Air Squats
10 Standing Ground-to-Sky Touches
10 Alternating Lunges
5 Inchworms
Immediately followed by…
Complete as many rounds and reps as possible, at 75-80% effort, in 4 minutes of:
20 High Knees
10 Squat Tuck Jumps
5 Down Ups
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. Perform this at 75-80% effort.
When the running clock reaches 16:00, perform the following…
Against a 2-minute running clock…
200 Meter Run
Max Reps of Alternating Lunges
Rest 60 seconds, and then…
Against a 2-minute running clock…
200 Meter Run
Max Reps of Lateral Lunges with Anterior Loading
(if possible, hug a backpack or goblet hold a KB/DB)
Rest for 60 seconds and repeat for a total of THREE sets.
When the running clock reaches 16:00, perform the following…
Three sets of:
15 Straight Leg Sit Ups
60 Second Prone Plank
30 Second Side Plank (Right)
60 Second Prone Plank
30 Second Side Plank (Left)
Rest 2 minutes
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
Coaches Notes:
The intention of today’s session is to work on pushing through the burn.
You will have two minutes of hard work and one minute to let the legs relax a bit. These movements have been chosen so you will not fail a rep. This will allow you to consistently make the decision to lean into the leg burn you are experiencing and give it your full effort.
At Home Workout (Limited Equipment)
Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
10 Air Squats
10 Standing Ground-to-Sky Touches
10 Alternating Lunges
5 Inchworms
Immediately followed by…
Complete as many rounds and reps as possible, at 75-80% effort, in 4 minutes of:
20 High Knees
10 Squat Tuck Jumps
5 Down Ups
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. Perform this at 75-80% effort.
When the running clock reaches 16:00, perform the following…
Against a 2-minute running clock…
20/15 Calorie Assault Bike or Row
Max Reps of Jumping Lunges
Rest 60 seconds, and then…
Against a 2-minute running clock…
20/15 Calorie Assault Bike or Row
Max Reps of Alternating Dumbbell Lunges
Rest for 60 seconds, and repeat for a total of THREE sets.
When the running clock reaches 40:00, perform the following…
Three sets of:
15 Straight Leg Sit Ups
60 Second Prone Plank
30 Second Side Plank (Right)
60 Second Prone Plank
30 Second Side Plank (Left)
Rest 2 minutes
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
Coaches Notes:
The intention of today’s session is to work on pushing through the burn.
You will have two minutes of hard work and one minute to let the legs relax a bit. These movements have been chosen so you will not fail a rep. This will allow you to consistently make the decision to lean into the leg burn you are experiencing and give it your full effort.
Primary Session
A.
Three rounds of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
15 Goblet Squats
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.
Handstand Play Time
Spend 10 minutes working on handstands. If you feel confident with handstands then explore new ways to challenge yourself. Stairs/ramp, weave through cones, walk sideways, or walk backwards.
C.
Four sets of:
50-Foot Handstand Walk
10 Tempo Ring Dips @ 2111
50-Foot Handstand Walk
10-12 Strict Toes-to-Bar
50-Foot Handstand Walk
Rest 3 minutes
D.
For time:
100/70 Calorie Assault Bike
30 Power Cleans (225/155 lbs)
30 Back Squats (225/155 lbs)
100 Pull-Ups
Take the Back Squats from the floor ONLY if you are comfortable cleaning and back racking the barbell. PLEASE BE SAFE.
E.
Three sets of:
Side Plank x 45 seconds each side
Rest as needed
Supine GHD Plank x 30-45 seconds
Rest as needed
A. Done
B. Done
C. Done – 4:57/4:03/4:15/4:38
D. 24:44Rx except took bar from rack for BS.
Echo – 6:00
PC – 16:52; slow and steady on these, felt decent
BS – 19:07; felt light and fast
Strict PU – 10/10/10/10/10/10/10/5/5/5/5/5/5
Those pull-ups never seemed to end?
E. Done
Limited equipment
A. Done
B. Done with 20 cal bike
Jumping lunges 24-26
Alt lunges 55# dbs 14-18
C. Did some squats with 150 sandbag bear hug
6 every 90sec x 10
Fun workout thanks Tino!
Soooo I actually have bronchitis as well. Who knew? I’ll be back to normal eventually and I can’t wait! Until then I’ll whine about resting daily. Hahaha I’m hoping I’ll be ok to train lightly sometime this week though. I actually feel the best today than I have in a week but I didn’t want to test it out.
Hope you’ve had an awesome day, Tino!
Oh no! Take it easy and let you’re body heal. You have until Monday to get healthy 🙂
Deal! I’ll seriously lose it if I’m not better by then haha
At least you always come back stronger after a little break, right?! ?
Now is a good time to take a break! You’ll be back to your best sooner rather than later if you let your body heal 🙂
Thanks for always being so encouraging, Tino! ?
Hello!!
A) Done with 1000 Erg Bike
B) Done
C) 28:23 including rest. Scaled to 50 Back to Wall Handstand Marching, light band tempo Strict RD, 10 Strict T2B
D) 28:38 Scaled to 95lb Barbell (78%), Echo Bike cal.
E) Done
Have a great day!! ?
????
I love smelling ozone after a nasal only. Anyone else get that?
What does ozone smell like??
A.done kb 28kg ( not have 24kg)
B.done practice climbing disc barbell
C.done slow practice hsw
D.done 19:56 with 50kg
E.done
A1. AMRAP, at 75-80% effort, in 8 minutes: 10 Air Squats 10 Standing Ground-to-Sky Touches 10 Alternating Lunges 5 Inchworms A2. AMRAP, at 75-80% effort, in 4 minutes: 20 High Knees 10 Squat Tuck Jumps 5 Down Ups B1. Against a 2-minute running clock: 80 Double Unders Max Reps of Jumping Lunges ??? Rest 60 seconds, and then… B2. Against a 2-minute running clock: 80 Double Unders Max Reps of Alternating Lunges @ 28 kg ? B1. @ 43/ 40/ 44 B2. @ 26/ 26/ 24 C. Three sets of: 15 Straight Leg Sit Ups 60 Second Prone Plank 30… Read more »
All the booty gains! ???
Did the No Equip Option
A1. 4 rounds
A2. 3 rounds
B. 26, 28, 30 Alt. Lunges and 20, 22, 26 Lat. Lunges @ 40# DB. So many jumping jacks.
C. 2 sets done.
More lunges! ????
A. Done
B. Done
C. 3 Sets – started the fourth one but upper back/shoulder blade region was bothering me a bit
3:45/3:35/3.32
Total time of 16:52 for the 3 sets
D. 23:26 RX
Assault bike: 5:22
Cleans: 12:52
Squats: 18:11
Pull ups: 22/35/51/66/76/88/100 – these were harder than I thought too!
Lower back was smoked for the back squats made those extremely hard today
E. Done
Those pull ups are an additional 100 lower back flexes and get fire that area up for sure. I like the bike pace you went at.
Thanks Hunter! Was just slower on those cleans and back squats than I would have liked but the back was ?
A. Warm up of my own B. Wrecked my wrist in a missed clean november -18 and stil need to take it easy. C. Three sets of: 6 m unbroken HSW 10 Tempo Negative Ring Dips @ 2111 6 m unbroken HSW 10 Kipped Toes-to-Bar (Can´t perform strict and my abs was kind of wrecked from yesterday which I scaled to leglifts) 6 m unbroken HSW Rest 3 minutes Pretty happy that HSW went well. Haven´t practiced on them more that I´ve showed my classes positionns. Guess it´s good to learn the fundamentals. D. Scaled for my current capacity 10… Read more »
Solid adjustments based on feel and ability. Continue to be smart, ease yourself in and stay healthy!
Haven’t posted in a few days, but still been running, doing darebee.com workouts, doing lunges in park, biking for 6/8 miles, when I get a chance.
Rebel
A. Done- first round air squats
B.worked on sideways and backwards
C. 28:14 total time w rests- long distance hsw isn’t ideal in a garage but made it work
D. 25:38- Biceps…………..
E. Just the side plank. Will be doing plenty of plank variations during an online workout deal I lead today so called it good here.
225lb reverse curls?
The kipping crossfit version yes… all in the hips! #functional
Primary session
A) ✅ used 25# DB
B) ✅ … still working on consistently stringing together at least 6ft ?
C) 2 rounds only (24ft HS walk each time (or 2 rubber mats back and forth)
D) ? … 125# (bodyweight) and 70 cal row (no assault bike) … this was spicy ? . The cleans took me WAY too long (~7:30) for a total of 26:28 workout time. one thing I need to learn is how to butterfly pull-ups to help with efficiency as well!!
E) ✅
Have you looked into the gymnastics program???
No I have not, but I’m guessing you’re about to dial me into it? ??
You should add it to this program. It’ll help
https://invictusfitness.com/fitness/sp/invictusgymnastics.html
For the 100 cal, what RPM would you suggest or what number would be nice to hold?
That really depends on your ability level on the bike. top athletes will be off around 5-5:15 which is holding around 72rpm. Be aggressive but not to the extent where it will be detrimental to the rest of the workout.
I´m not 100%, that i´ll train today, but if i do, i´ll keep this 70-72 in my mind. Maybe more like 65-70 tho..:D We´ll see, thanks!
It’s crazy it’s raining like crazy in nz!! But I’m enjoying these no equipment workouts!! I really miss my barbell tho!!
? ?
We the amount of cals be the same for the echo bike?
Yup!
??
Have fun!
Hello, coaches! What percentage of the 1RM Clean would you recommend for the conditioning? Thank you!
Around 70-75%. Have fun!
Thank you!