This week is a testing week! If you were following the program on June 2, 2020, please review your results from that day before you tackle this session, and make it your goal to beat those results.
Mobility & Activation
Followed by…
Followed by…
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%
6-8 Rocking Box Bridges
(slow and controlled)
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Goblet Squat x 15 reps (Light)
Rest 60 seconds
A.
“Rowed to 1-RM Front Squat”
Every 2:30, for 20 minutes (8 sets) for max load:
300/250 Meter Row
*Front Squat x 1 rep
*The goal is to find today’s 1-RM Front Squat. Start at approximately 80% of your 1-RM Front Squat and add roughly 2-4% each set. Once you’ve found today’s 1-RM, this portion of the workout is done…do not continue to row and squat after you have failed to successfully complete your front squat. You have plenty of time to complete your row and your single front squat, and there is no benefit to being fast on the row…use that time as active recovery and to visualize and mentally prepare for your lift.
Rest until relatively recovered, and then…
B.
“Rope Burn”
For time:
30 Thrusters (95/65 lbs)
6 Rope Climbs (15′)
20 Thrusters
4 Rope Climbs
10 Thrusters
2 Rope Climbs
Rest until relatively recovered, and then…
C.
Against a 16-minute running clock…
4000 Meter Bike Erg or 2000 Meter Row
200 Double-Unders
In the remaining time complete as many rounds and reps as possible of:
12 Burpees to Target (6″ above standing reach)
6 Muscle-Ups
Note your rounds and reps, but the focus should be on controlled breathing and pacing, not reps completed. This should be treated as a learning session to better understand how to control your effort and heart rate throughout simple conditioning pieces.
D.
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 – 25-30 Banded Overhead Triceps Extensions @ 1010
Station 4 – 100-Foot Farmer’s Carry with Heavy Kettlebells
A. Up to 147.5Kg(~95%); 140Kg last time.
B. Subd 30/20/10 towel pull-ups(no rope), same as last time.
4:31; did 5:01 last time.
Thrusters – 20.10/20/10
TPU – 10.10.10/10.6.4/10
C. 9:47 then 2 rnds. Stopped at 2, shoulders were really fatigued.
D. Done
Damn! You took 30 seconds off of an already fast time! Great job! What did you do differently? Push the transitions?
Thanks. Felt pretty good moving. Pushed the transitions and was able to do larger sets on the towel pull-ups. Last time I was breaking them up too much.
Warm up done
A) up to 210- 5# more than last time but stillll not a front squat PR… YET ?
B) 5:57 Rx 26 sec improvement
C) 9:16 and 4 Rx
Last time- 9:38 and 4
D) done
Thanks Tino! Hope your day was awesome!
Not a PR but an improvement! Another’s great session!! ??
Yesterday did a workout a coworker told me about:
3500 row (13:30)
3500 Ski (16:45)
350 cal AB (27:45)
Immediately followed by:
15m EMOM
5 push ups/5 Frog squats/7y run/burpee box jump/burpee/7y run.
TT: 72:26
Did yesterday’s test today:
A: 105,115,125,130,135,140
B: 125×6,135×5,145×4,155×3,165×2,175×1 TT:8:26.
175 felt really good so I tried 185 for a new 1RM. Missed it
B1: 185, 215f, 225f. I don’t know what happened here couldn’t clean today
I think Monday’s work maybe had something to do with your cleans today! ???
Again, using this week as a deload going into the new cycle. Joined the class wod today.
A) Bench Press
5×8 @ RPE 7
All sets at 175
B) For Time:
30 strict HSPU
60 cal row
30 wall ball shots (30/20)
60 cal row
30 strict HSPU
13:13
??
I’m back Tino ?
A) Up to 130kg
B) RX 11:40 (4 month without do rope climb, very hard)
C) I substituted row/bike by run 1800m
RX 2 rounds 36 reps
Welcome back dude!!
A) 7 Sets done – Failed 110kg on set 8
B) 14:20 with 30-20-10 C2B, as we cannot do Robe Climbs due to Covid 19 – NOT HAPPY!!!
C) 10:24 (7:30 on bike and 3 min for 200 Double unders).
D) 1 Round + 11 reps
E) Done
It feels like my top strength is back, but i miss my volume and gymnastics. Hope it’ll come “soon”
Darn that is a bummer about no rope climbs, but fantastic about the strength feeling great!
Warm up done
A.done 7 set fail in 97,5kg ,,6 set complete at 95kg.
B. Rx 12:35 My rope are only 10 foot , i start sit down in the floor and rope climb leg less.
B.1 //// 30 reps
Row 7:45 du 13:00 .happy im very bad in du.
C .done
Perfect way to go about the short ropes!
I can not really do unfortunately this retesting week, so I’m more just doing some workouts that i feel good to do. I’m still caged because of my elbow and lower back. It is better, but i don’t want to push it yet. Workout number 1: 1000 row, then… 2 rounds 20 alternating dumbell snatch 20 lunges with dumbells in farmer carry Then… 500m row, then… 1 round 20 devil press (they ate me today) 20 th Then… 1000m row DB: 22.5kg Time was around 21 min, not sure Workout number 2 E4’ for 16’ (4 sets) 500m bike erg… Read more »
Great to see you back moving and that your back and elbow are getting better.
Hello!!
Wasn’t feeling great today. I’m surprised how well it went.
Warm up done. 54 cal
A) Up to 150lb in 8 rounds (+ 5lb from June 2nd)
B) Today: 10:07
June 2nd: 12:22
C) 4000m Erg Bike + 200 DU : 11:57
Then 2 rounds. Scaled to: 12 Burpee to target and 6 Burpee Ring PU
June 2nd: 2 Rounds (Same scaling)
D) Landmine: 15kg , blue band, 24kg KBs
Have a great day! ?
Warm-up must have done the trick! Great work Sabrina!!! Crushed your previous time and score!!!
Thanks Tino! ?
warm up done
A. got up to 215#
B. 5:37
thrusters unbroken except the set of 20 did as 12/8.. a little upset i broke there.. I know i can go unbroken just lost my mindset there
C. 1+0
cant remember exactly but got done with row and dubs around 10:40
D. done
fun but hard day!
You can for sure hang on to that bar for the set of 20! Still a solid effort but you can take 20 seconds off 🙂
definitely will try next time! also just realised i did the row dub workout as a 12 minute running clock!! dang i was like how the heck are people getting so many rounds lol will read better next time!
Howdy!
TODAY (6/2/20)
A. 315 (310)
B. 7:57 (8:34)
C. 9:15 + 8 rounds of 6 burpee to target and 1 ring mu – still can’t connect Mu’s (didn’t get the time but this 2 rounds of 12 burpee to target and 6 Burpee ring pull ups).
D. Done with 95 lbs, blue band and 2×106 lb KBs.
Have a great day!
Awesome job on the “Rope Burn” PR!! Now to get those muscle-ups!!
Thanks, boss!
What’s a good sub for rope climbs and muscle ups? No access to ropes or rings at the moment
Rope Climbs: 20-15-10 Strict Pull-ups
Muscle-Ups: Bar Muscle-Ups or Burpee Pull-Ups in remaining time
No access to any kind of bars either ?
Knees feeling better today, still a little off, but more just tightness and was able to mobilize and prime it well.
A. 345# same as in June
B. 6:08 Rx- 22s faster(6:30 in June) still think I can knock off 10s more on that if feeling 100%
C. 1+12, this is where my legs caught me. 4km Bike Erg and Dubs ate me up, my legs were shaking getting through those
Great to see that improvement and also that your knees are feeling better! Excited to see what’s to come when you’re back to 100%
Warm up done
A. Up to 380 just missed 395 legs were there but lost front rack
B. Changed a bit: elbows were acting up a little on rope climbs and figured this would be similar stimulus
30-20-10
Thrusters 95#
20-15-10
Ski erg Cals
5:20
C. RX 9:31 / 3+12+1
Last time 9:27/3+12+2
Tripped on dubs more this time around
D. Done
Those creepy bones of yours. Best thing that works for me on my elbows is wrapping them in floss and doing some more dynamic mobility and band distraction on my wrist.
That’s exactly what I did! It helps, but I’ve dealt with this before just a bit of medial epicondylitis acting up. It’s been fine for a long time though
Love Me some programmed mobility + crossover symmetry 2 rounds of the warm up (time management) A. Avg Row 1:30+/-…80% 255 – 94% 300✔ , 97% 310❌ B. Scaled – 8:48 30/20/10 Thrusters @75# 6/4/2 Rope climbs. 3 strict rope pull up = 1 rope climb alternate top arm. Probably could have done 95# since i scaled the Rope climbs but still had to take breaks so maybe it was a good scale. Havent touched a rope since before quarantine. C. 16min clock 2K Row 8:20 200 dubs – 50/50/27+23/27+23 12 Burpees Died off at the 1k mark, too big… Read more »
The fitter you are the better you recover! Double win today! Nice work!
Awesome warm up/primer
A. 305,315,325,335, 345, 355,365,375f
B. 6:23
C. 10:13, 3 rounds- rings were occupied so did bar mu
D. Done
Looks like you have recovered from the weekend 🙂
Lungs are still recovering but body is feeling back to “normal”?? Definitely feel much better after today’s session compared to yesterday
Wasn’t feeling quite well today only did C and D. Will be resting tomorrow!
C. 11:00, 12 Burpees
D. Done
Hope you feel better quick!
A. Done, 130kg (5kg from PR)
B. Done 7:10
C. 2 rounds + 13 reps
D. Done
Happy overall, went into this sesh with poor sleep and sore legs ?
Good job not letting that stop you! Great job today.
Warm-up done with 30 seconds of rest between movements: 16:11/ 55 calories of AB
A. 52/ 54/ 56/ 58/ 60 kg (Failed 62 kg)/ 1500m row
B. 08:04 (25 kg barbell)
C. Against a 16-minute running clock…
4000 Meter Bike Erg or 2000 Meter Row
200 Double-Unders
11:27
AMRAP:
12 Burpees to Target (6″)
2 Muscle-Ups
1 round + 13 reps
D. Done
Landmine Press x 8 reps (25 kg)
Farmer’s Carry (24 kg KBs)
Great job today Cathrine!
Hi, all gyms are still closed in my country due to covid-19. I have a lot of home equipment but I don’t have a pull-up bar or a rope. What exercise would you recommend in replace of rope climbs? And what distances could I run to replace the Bike Erg or rowing?
We offer an at home and limited equipment option for this who are still unable to get to the gym. It will be easier to do these without having to adjust every aspect
https://invictusfitness.com/wod/