August 24, 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
Two sets of:
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Hindu Push-Ups x 10 reps
Rest 15 seconds
Bottom’s Up Kettlebell Press x 5 reps each side
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 8 reps each leg @ 2111
Rest 15 seconds
GHD Hip Extension x 8 reps @ 2012
(focus on glute activation and maintaining a hollow position)
Rest as needed

10 Minutes of Assault Bike or Rowing @ 70-75%

Followed by…

Three sets of:
Inchworm Walk x 3 reps
Hamstring Floss x 10 reps per leg
Russian Baby Makers x 10 reps

Followed by…

5 Minutes of Assault Bike or Running @ 80-85%

Followed by…

Three sets of:
Banded Lat Stretch x 45 seconds per side
Rocking Box Bridges x 6-8 reps (slow and controlled)
Shoulder Mash x 45 seconds per side

Followed by…

20/15 Calorie Assault Bike @ 70%
30 seconds Rest
15/10 Calorie Assault Bike @ 80%
30 seconds Rest
10/7 Calorie Assault Bike @ 90%

Increase pace through this piece.

At game speed…
One to two sets of:
12 Alternating Dumbbell Snatches (50/35 lbs)
10 Pull-Ups
8 Dumbbell Burpees
6 Chest-to-Bar Pull-Ups
4 Devil Presses
2 Bar Muscle-ups

“Wodapalooza International Online Qualifier Workout #2”
Complete as many rounds and reps as possible in 16 minutes of:
40 Alternating Dumbbell Snatches (50/35 lbs)
40 Pull-Ups
30 Dumbbell Burpees
30 Chest-to-Bar Pull-ups
20 Devil Presses
20 Bar Muscle-ups

Primary Training Session
A.
Every 4 minutes, for 12 minutes (3 sets)
400 Meter Run
20 Dumbbell Front Squats (50/35 lbs)
10 Dumbbell Burpee Deadlifts (50/35 lbs)

B.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 4-6 reps @ 85%

C.
For time:
20 Snatches (155/105 lbs)
40 Strict Handstand Push-Ups
10 Snatches
20 Strict Handstand Push-Ups
5 Snatches
10 Strict Handstand Push-Ups

Rest 5 minutes, and then. . .

D.
Complete rounds of 21, 15 and 9 reps for time of:
Bar-Facing Burpees
Chest-to-Bar Pull-Ups
Thruster (115/75 lbs)

E.
Three sets of:
Tempo Bench Press x 5 reps @ 21X1
Rest 45 seconds
Band-Resisted Face Pulls x 8-10 reps @ 2111
Rest 45 seconds
Stationary Dips x 10-12 reps @ 2111
Rest 45 seconds
L-Sit x 45-60 seconds (accumulated)
Rest 45 seconds

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.

Strength Accessory Option
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps @ 3020
Station 3 – Hanging Med-Ball Hamstring Curls

x 10-12 reps @ 2111

B.
Three sets of:
Max Reps of Supinated-Grip Strict Pull-Ups
Immediately followed by. . .
100-Foot Bear Hug Sandbag Carry (HEAVY)
Rest 60 seconds, and then. . .
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Immediately followed by. . .
100-Foot Bear Hug Sandbag Carry (HEAVY)
Immediately followed by. . .
60 second Plate Pinch Hold (35/25 lbs)
Rest 2-3 minutes

Running Endurance Option

For distance:
4-5 Minutes of Running @ 70% of 1-Mile Pace
4-5 Minutes of Running @ 80% of 1-Mile Pace
4-5 Minutes of Running @ 75% of 1-Mile Pace
4-5 Minutes of Running @ 85% of 1-Mile Pace
4-5 Minutes of Running @ 75% of 1-Mile Pace
4-5 Minutes of Running @ 85% of 1-Mile Pace
4-5 Minutes of Running @ 70% of 1-Mile Pace

Rowing Endurance Option

For distance:
4-5 Minutes of Rowing @ 70% of 2k PR Pace
4-5 Minutes of Rowing @ 80% of 2k PR Pace
4-5 Minutes of Rowing @ 75% of 2k PR Pace
4-5 Minutes of Rowing @ 85% of 2k PR Pace
4-5 Minutes of Rowing @ 75% of 2k PR Pace
4-5 Minutes of Rowing @ 85% of 2k PR Pace
4-5 Minutes of Rowing @ 70% of 2k PR Pace