December 30, 2020 – Invictus Athlete

Primary Session
Movement Primer

Every minute, on the minute, for 6 minutes:
5 Box Jumps (jump up, step down)
10 second Assault Bike Sprint

Goal on the box jumps is to land as high and as soft as possible. You should perform these at a height that you will land above parallel. Focus on being explosive.

A.
For time
60 Deadlifts (165/115 lbs)
15 Hang Power Cleans (165/115 lbs)
30 Bar Muscle-Ups
15 Hang Power Cleans (165/115 lbs)
60 Deadlifts (165/115 lbs)

Rest until the running clock reaches 20:00, and then…

Complete as many rounds and reps as possible in 15 minutes of:
20/15 Calorie Ski-Erg or Row
100-Foot Handstand Walk

Handstand Walk alternatives:
For every 50-Foot of Handstand Walk, perform 30 nose-to-wall, back-to-wall or freestanding shoulder taps.

Aerobic/Gymnastics Accessory Option
Every 10 minutes, for 50 minutes (5 sets) for times:
30/22 Calorie Ski-Erg or Row
2/1 Legless Rope Climb
20/15 Calorie Bike Erg or Assault Bike
3/2 Rope Climb
10 Burpee Box Get-Overs (48/40″) or Burpee Box Jump-Overs (30/24″)

Running Endurance Option
Every 6 minutes, for 36 minutes (6 sets) for distances of:
4 Minutes of Running

Today’s pacing is up to you, but I would like to see consistent distances with no more than 30-40 meter variation from your first to your final set. This is your opportunity to learn how to moderate your effort levels to maintain consistency over the course of workouts. Think about running smooth at 85% effort or so for the first set, and understand that in order to match your results in each successive interval you’re going to need to work harder as a percentage of effort. Embrace the challenge and discomfort.

Rowing Endurance Option
Ten sets for distances of:
2 Minutes and 30 seconds of Rowing
Rest 60 seconds

Another 30-second extension. Use last week’s pacing as a guide and try to stay above 90% of the pace you held last week!