August 23, 2019 – Invictus Athlete

If you are planning to do the International Online Qualifier, please make that your training priority for today and tomorrow. If you haven’t signed up yet, please be sure to use the code WZAOC_INVICTUS3811 for a 20% discount!

WODapalooza International Online Qualifier Warm-Up
10 Minutes of Assault Bike or Bike Erg @ 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. . .

Three sets of:
Banded Good Mornings x 15-20 reps
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Rest 60 seconds
Rocking Box Bridges x 6-8 reps
(slow and controlled)
Rest 60 seconds

Snatch Technique Warm-Up
Two sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps

*Set 1 – Empty Barbell
*Set 2 – 75/55 lbs

Finish with. . .

At Game Pace:
20 Calorie Assault Bike @ 70%
3 Hang Power Snatch (75/55 lbs)
3 Overhead Squats
15 Calorie Assault Bike @ 80%
6 Hang Power Snatch (75/55 lbs)
6 Overhead Squats
10 Calorie Assault Bike @ 90%

Rest 90 seconds then. . .

3 Hang Power Snatch (75/55 lbs)
3 Overhead Squats
30 Double Unders
6 Hang Power Snatch (75/55 lbs)
6 Overhead Squats
30 Double Unders

Rest 5-10 minutes, but stay warm.

“WODapalooza International Online Qualifier Workout #1”
Complete as many reps as possible in 9 minutes following the rep scheme below::
3 Hang Power Snatch (75/55 lbs)
3 Overhead Squat
30 Double Unders
6 Hang Power Snatch
6 Overhead Squat
30 Double Unders
9 Hang Power Snatch
9 Overhead Squat
30 Double Unders. . .etc
This is a timed workout. If you complete the round of 9, go on to 12. If you complete 15, go on to 18, etc.

Primary Training Session
Glute Activation Circuit
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.

A.
Every 90 seconds, for 18 minutes (12 sets):
Dead-Stop Front Squat x 3 reps @ 70% of last week’s 1-RM

B.
Five sets of:
Halting Clean Deadlift + Hang Clean + Clean + Jerk @ 80-85%
Rest as needed

C.
Against a 3-minute running clock…
100 Double-Unders
10 Bar Muscle-Ups
Max Reps of Squat Clean & Jerk
Rest 2 minutes and repeat for a total of FOUR sets.

*Set 1: 245/165 lbs
*Set 2: 205/145 lbs
*Set 3: 185/125 lbs
*Set 4: 155/105 lbs

D.
Every 90 seconds, for 18 minutes (3 sets):
Station 1 – Barbell Hip Thrusts x 8-10 reps @ 20X1
Station 2 – Narrow Stance Front Racked Double Kettlebell Squat x 8-10 reps @ 32X1 (increase load from last week)
Station 3 – Russian Step-Ups x 10 reps each leg (increase load from last week)
Station 4 – GHD Supine Plank x 45-60 seconds

E.
Three sets of:
Dead Bug with Med Ball x 20 reps
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
Four sets for times of:
10 Burpee Sandbag Over Box (100/75 lbs to 48″/36″)
50-Foot Single-Arm Dumbbell Overhead Lunges (right) (70/50 lbs)
50-Foot Single-Arm Dumbbell Overhead Lunges (left)
20/15 Calorie Assault Bike
Rest 2 minutes

Aerobic/Gymnastics Option
Complete as many rounds and reps as possible in 25 minutes of:
200 Meter Run
40 Double Kettlebell Shoulder to Overhead (16/12 kg)
20 GHD-Sit-Ups
100-Foot Handstand Walk

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Sean Carey
Sean Carey
August 24, 2019 11:12 am

A. Done off 125kg
B. 115kg
C.
R. 1. Unbroken/7+2/ 2 reps
R. 2. Unbroken/unbroken/4 reps
R. 3. Unbroken/unbroken/6 reps
R. 4. car crash on the grip 7BMU

Marko Cantero
Marko Cantero
August 23, 2019 8:32 pm

WZA qualifier: That got grippy real fast! 357. If I were to do this again I think I would push the pace on the overhead squats a bit faster. Kept thinking pace, move steady rather than rushing but in hindsight it was more time holding the bar. Du’s Unbroken, hang snatch started breaking on the 15’s, unbroken ohs. A) Dead stop FS@ 175 B) 125/145/165/180/195. Watched the video that you sent me last week tino and focused on the vertical drive more. C) 3@165, 5@145, 7@125, 9@105. All du and mu unbroken, legs a little jelly after the qualifier wod!… Read more »

tino
tino
August 24, 2019 3:09 am
Reply to  Marko Cantero

When we had people test this that wasn’t the biggest takeaway. They were waiting for it to get metabolically taxing but didn’t. On those overhead squats learn to pop and drop. Too many athletes start to pause at the top which wastes a lot of time over the course of this workout! If you decide to redo, push the pace and trust your fitness!

Bryan Chu
Bryan Chu
August 23, 2019 6:48 pm

Glute activation done
A. 185 lbs
B. 220-225-230-235-240 lbs

C. WZA #2
229 reps (1 rd+ 40 snatches + 9 pull ups)
Tiebreaker 10:03
1st rd of snatches UB
PU 15-13-12
DB Burpees UB
C2B 12-10-8
Devils Press 16-4, my hands were so sweaty
BMU 5-5-5-5, and then I just about died inside when I saw how much time I had left
Snatches (rd 2, WOW. All over the place. hurting badly)
PU rd 2, 9 UB until the clock ended

WZA #1 again tomorrow, gunning for 30+ more reps

tino
tino
August 23, 2019 7:22 pm
Reply to  Bryan Chu

Great job on workout 2!
Now to get to those overhead squats in the round of 24!!

Brady Mora
Brady Mora
August 23, 2019 5:44 pm

Only hit the qualifier today. 361 – fell apart in the 18s –
Looking forward to testing the 2nd WZA tomorrow

tino
tino
August 23, 2019 5:56 pm
Reply to  Brady Mora

Get after workout 2 tomorrow! Stay disciplined on the dumbbells and smart breaks on the gymnastics!! ??‍♂️

Jessica Hamilton
Jessica Hamilton
August 23, 2019 5:22 pm

Thursday training: Strict press done off of 130# Deadlifts: stayed lighter again for my back. I did a set of 5 at 205# which has been the heaviest I’ve gone on deadlifts in a couple months It was my birthday yesterday and i got to make a bday workout for the gym so i did that and it was a lot of fun! Then did the split stance deadlifts and the rows Friday Training: warm up done A) 165# B) 165/165/165/165/175# Focused on using legs and driving straight up and they felt good. Heaviest clean I have done in a… Read more »

tino
tino
August 23, 2019 5:55 pm

Happy Birthday Jessica!!!

What was your Birthday Workout?!?!

Jessica Hamilton
Jessica Hamilton
August 23, 2019 6:10 pm
Reply to  tino

it was

97 box step over (50/35# db’s)
every 2 minutes starting at 0:00
8 db thruster
into..
97 calorie assault bike
every 2 minutes
22 Russian kb swing (70/53#)
into…
97 bar facing burpees
every 2 minutes
19 stoh (135/95#)

took me 39:22
I immediately regretted picking that weight for the stoh it got heavy fast! but I really enjoyed this one! fun time!

tino
tino
August 23, 2019 6:43 pm

Oooo I might have to give it a go! Mid I need to do more calories?! ??‍♂️

Jessica Hamilton
Jessica Hamilton
August 23, 2019 7:07 pm
Reply to  tino

up the calories to 130?? I don’t know that sounds a lot worse that way haha The bike piece wasn’t too bad just had to keep moving but those stoh were absolutely brutal haha!!

tino
tino
August 23, 2019 7:21 pm

Well ok then…?

Lucas Dozzi
Lucas Dozzi
August 23, 2019 3:21 pm

PM Session:

Every 4 minutes, for 32 minutes (8 sets) for times:
Run 400 Meters

Performed on Air Runner
Goal was to be around 2:00 each time – I haven’t been on the runner in a while so was just getting back in the swing of things

2:05 / 1:55 / 1:57 / 2:01 / 1:57 / 1:56 / 1:57 / 1:56

Three sets of:
Side Plank x 45 seconds each side
Rest as needed
Supine GHD Plank x 45 seconds
Rest as needed
Kettlebell Biceps Curls x 8 reps
Rest as needed

tino
tino
August 23, 2019 4:26 pm
Reply to  Lucas Dozzi

Looks like you settled back into your stride pretty damn well! ?‍♂️ ?

Vicky Caruso
Vicky Caruso
August 23, 2019 3:06 pm

Front squats started at 175 and ended at 200#. I didn’t test last week so I didn’t know what to go off of.

Cleans at 190#

Then I just did a bike/ski/row piece. I wanted to feel fresh for the WZA workout tomorrow morning. And so I can re-test the first one on Monday.

tino
tino
August 23, 2019 3:29 pm
Reply to  Vicky Caruso

Crush the wodapalooza workout! Goal is to get back to those dumbbell deadlifts!!

Tom Watson
Tom Watson
August 23, 2019 1:55 pm

IOC 1 – 415
A. 115kg
B. 115kg
Aerobic Gym Option
3 rounds + 285

Petr Krejci
Petr Krejci
August 23, 2019 1:03 pm

Online 1 hour today
A. 90kg did this as emom
B. 110kg
D. Didn’t do the hip thrust
2 x 20kg for squats and step ups
45 sec for hold

tino
tino
August 23, 2019 1:32 pm
Reply to  Petr Krejci

Good job squeezing this in!

Daniel Cohen
Daniel Cohen
August 23, 2019 10:26 am

A
75 kg
B
90-95 kg
C
100 du
10 bmu (all unbroken)
1 set – 92.5 kg – 3 reps
2 set – 85 kg – 4 reps
3 set – 70 kg – 5 reps
4 set – 60 kg – 6 reps
D
Done
60 kg hip thrust
18 kg ktb squat
10 kg Russian step ups
E
Done

tino
tino
August 23, 2019 1:31 pm
Reply to  Daniel Cohen

Great work keeping those bar muscle-ups unbroken!

Noble Tucker
Noble Tucker
August 23, 2019 7:44 am

Yesterday morning I did this because I have a lot going on today. Didn’t know if we were doing workout 1 or 2.

Wodapalooza 2- 1+9 db snatches=189 reps
A. DS front squat done @ 240#
D. Barbell hip thrusts 225#
Narrow stance kb front squats2x35#
Russian Step ups X 10 reps ea. leg (40# db’s)
E. Deadbug with medball 20#
Copenhagen Hip Abduction x 30 sec hold

tino
tino
August 23, 2019 7:51 am
Reply to  Noble Tucker

Nice work Noble! Get after workout 1 tomorrow!

Lucas Dozzi
Lucas Dozzi
August 23, 2019 7:11 am

AM Session: Every 2:30 minutes, for 20 minutes (8 sets) of: Clean & Jerk x 1 rep *Set 1 – 60% – 165 *Set 2 – 65% – 185 *Set 3 – 70% – 205 *Set 4 – 75% – 215 *Set 5 – 80% – 225 *Set 6 – 84% – 235 *Set 7 – 87% – 245 *Set 8 – 90% – 255 “The Jacked Gymnast” (Scaled Version – 1RM is 275) 5 Clean & Jerks (165/125 lbs) Unbroken Muscle-Ups 4 Clean & Jerks (185/135 lbs) Unbroken Muscle-Ups 3 Clean & Jerks (205/145 lbs) Unbroken Muscle-Ups 2 Clean… Read more »

tino
tino
August 23, 2019 7:53 am
Reply to  Lucas Dozzi

Good day of learning! Like I keep saying you got to trust your fitness!!! Kick straight up and see what happens, I mean what’s the worst that can happen?! You come down, reset and go again!

Brendan Caslin
Brendan Caslin
August 23, 2019 6:26 am

Warmup done
A) 245
B) Stayed at 225
C) did the qualifier – 385 (7/24 hps). Pretty eh with this score, I don’t overhead squat very well, so this one was damage control for me. Hoping I don’t have to do it again on Monday.
Called it a day here, live to fight again tomorrow

tino
tino
August 23, 2019 6:34 am
Reply to  Brendan Caslin

Nice work Buddy. Hit the second workout hard then see how you feel come Monday. I’d like to see you in the 400’s

Brendan Caslin
Brendan Caslin
August 23, 2019 6:48 am
Reply to  tino

Yeah 400 was my goal going in – I’ll take a look at my video and figure out where I lost so much time. Any thoughts on what I should be shooting for on the second one?

tino
tino
August 23, 2019 7:50 am
Reply to  Brendan Caslin

Get back to the pull-ups!!

Michele Gabba
Michele Gabba
August 23, 2019 3:05 am

Wod Miami master + 40
333 Rep
B.
90–95 kg
D. E.
Done
In the afternoon Squat and aerobic gymnastics

tino
tino
August 23, 2019 3:23 am
Reply to  Michele Gabba

nice work on th qualifier! Happy??

Michele Gabba
Michele Gabba
August 23, 2019 3:35 am
Reply to  tino

yes i happy, my target 330

tino
tino
August 23, 2019 5:27 am
Reply to  Michele Gabba

Sounds like you should have aimed higher 🙂

Michele Gabba
Michele Gabba
August 23, 2019 5:46 am
Reply to  tino

I could did better, because I wasn’t dead tired

Michele Gabba
Michele Gabba
August 23, 2019 5:51 am
Reply to  tino

wod 2 tomorrow or monday?

tino
tino
August 23, 2019 6:33 am
Reply to  Michele Gabba

Tomorrow so it gives you the option to repeat one of them on Monday.

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