Primary Training Session
Mobility and Activation
Hip Mobility Drills
Followed by…
Followed by…
One or two 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%
Rocking Box Bridges x 6-8 reps (slow and controlled)
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Goblet Squat x 15 reps (Light)
Rest 60 seconds
A.
Every 2 minutes, for 10 minutes (5 sets):
Tempo Front Squat @ 32X1
*Set 1 – 3 reps @ 65% of 1-RM Front Squat
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
Followed by…
One set of:
1 Tempo Front Squat @ 32X1 + 2 Front Squats (no tempo) @ 85%
B.
Every minute, on the minute, for 12 minutes:
Clean x 1 rep @ 85%
C.
Three rounds for time of:
30/22 Calorie Assault Bike
100-Foot Sandbag or D-Ball Carry
10 Sandbag or D-Ball Cleans (150/100 lbs)*
If you do not have access to a Sandbag or D-Ball, perform Double Kettlebell Cleans and carries (32/24 kg).
When the running clock reaches 20:00…
D.
For time:
50 Thrusters (95/65 lbs)
150 Double-Unders
40 Shoulder to Overhead (95/65 lbs)
100 Double-Unders
30 Strict Handstand Push-Ups
50 Double-Unders
20 Ground to Overhead (95/65 lbs)
E.
Three sets of:
Dumbbell Floor Press x 15 reps @ 2111
Rest 60 seconds
Supinated-Grip Barbell Rows x 8-10 reps @ 2111
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.
Strongman Accessory Option
A.
Every minute, on the minute, for 6 minutes:
5 Supinated-Grip Bent-Over Row (Heavy)
5 Stationary Dips
You need to go heavy! For the stationary dips use weight around your waist and put the weight behind you, not in front. This will target the triceps even more.
When the running clock reaches 10:00…
B.
Three sets of:
100-Foot Hand-Over-Hand Rope Pulls
immediately followed by…
Dumbbell Bench-Press x Max Reps (If you hit 25+ then it’s too light)
Rest 90 seconds
C.
Two sets of:
200-Meter Sled Sprint
Immediately followed by. . .
5 Broad Jumps
Rest 90 seconds
The 200m is a full blown sprint. DO NOT PACE IT!
Aerobic Capacity Accessory Option
Against a running clock…
From 0-10 minutes:
100/70 Calorie Assault Bike
50 Russian Kettlebell Swings (32/24 kg)
Max Down Ups (burpee no jump) in remaining time
Rest 5 minutes, and then. . .
From 15-25 minutes:
25 Down Ups
50 Russian Kettlebell Swings (32/24 kg)
Max Calorie Assault Bike in remaining time
Rest 5 minutes, and then. . .
From 30-40 minutes:
100/70 Calorie Assault Bike
25 Down Ups
Max Russian Kettlebell Swings (32/24 kg)
Fs – 255-275-295-315-325
Cleans @275
Dball – 12:41
Thruster wod – 18:58. Cya shoulders. Strict hspu 5-4-3’s
Rowing speed threshold. 3 rounds. 5 min on 2 min off.
100 cals each round
?? nice work today!
Took it easy today, pretty tired from wza 1 redo yesterday.
A) 3@175, 2@185, 2@205, 1@215, 1@225, 3 with no tempo @ 225
B) 195
Played with class today
10 rounds
12 cal row
6 bar facing burpees
3 g2o @125
Upper body accessories and a ton of mobility, calling it a day!
Good to see you listening to your body! Let’s see what week 2 brings!
Every 2 minutes, for 10 minutes (5 sets): Tempo Front Squat @ 32X1 *Set 1 – 3 reps @ 65% – 205 *Set 2 – 2 reps @ 70% – 225 *Set 3 – 2 reps @ 75% – 235 *Set 4 – 1 rep @ 80% – 255 *Set 5 – 1 rep @ 82.5% – 265 Followed by… One set of: Front Squat x 3 reps @ 82.5% – 265 (no tempo prescription) For time: 20 Thrusters (115/85 lbs) 100 Double Unders 20 Thrusters (115/85 lbs) 100 Double Unders Rest until the running clock reaches 8:00, and then…… Read more »
Looks like you did! ?
AM
Aerobic Capacity Accessory Option
1: AB 6:03, UB RKBS, 25 down ups. lost 1 min to put my grips on, hands hurt.
2: 30-20 RKBS, 84 cal AB
3: AB 7:18 27 RKBS
PM
Primary
Love this AB warm up
A. 200-220-235-245-265 no misses this week
B. 245 lbs x 7, 250 lbs x 5
C. 13:02
Thats enough for today, my upper body is sore af
Make sure you get your body and mind right to attack week two of WZA!
A.
235 / 255 / 275 / 295 / 315
3 @ 315
B.
85% was 290, but that too close to 300 for me not to go for it so I did!
12 x 300 with no misses! ??
C.
11:31
With 150lb sand bag
D.
14:20
Ouch…..
Thrusters 15/10/10/8/7
S2oh 15/10/8/7
SHSPU 5/5/5/3/3/3/3/3
G2oh ?? Lol
Two good days of training! What’s your plans with competing this year?
Haven’t made any sanctional plans yet. Just doing a few local comps here and there so far.
Looking for a new teammate?? Haha
I’ll for sure hit you up!
Taking it kind of easy today and tomorrow because I’m going to do the qualifier workouts Thursday and Friday this week. So I have time for re-dos.
Didn’t squat.
Cleans @ 210#
C. 10:41
D. 14:21
Thrusters-17/12/6/9/6
STOH-18/12/10
Those HSPU were rough. 3s and 4s
GTOH clean and jerks-7/3/2/2/2/4
Good to see you getting yourself ready to attack week 2’s workouts!
Warm up done
A. 97.5-127.5kg
B. 115kg
Did this instead (lack of sleep and time)
4 rounds
In 2 min
40 x du
10 x thrusters 2 x 25kg
Max burpees to target
2 min rest
17-17-15-14
E. 2 x 25kg
Rows 10 x 60kg
Hope you get some better sleep tonight!
A
82.5 kg*3
90*2
95*2
102.5*1
107.5*1
107.5*3
B
100 kg
C
11:55
D
20:56
E
17.5 kg db
50 kg bar
Hope you had fun with those sandbag cleans!
I have SugarWOD setup for my local box. How do I link this membership to it? Following the link makes it appear as if I need to sign up for an additional subscription. Thanks!
You’ll need to subscribe to our program to access it on SugarWOD. If you have any further questions please shoot an email to info@invictusathlete.com
But if I subscribe to your program on SugarWOD, will I pay for the month I already have paid for?
I think we will be able to offset the additional cost. Shoot an email over and we can help!
Activation done
A. 225×3/245×2/260×2/275/290
290 for 1 tempo + 2fs
B. Done @ 250#, 12/12
C. 14:54
D. 17:58
Thrusters-25/13/8/4
dubs-101/49-77/23-50
S2oh-20/15/5
Hspu-6/4/3/3/3/3/3/3/2 ?
G2oh- 2 x 5 power snatches/5 c&j
E. 50# db floor press/ 155# sup barbell rows
I got the Sugarwod app so I am going to start posting over there! I have never used it before so I’m going to see how I like!
I see you!
Will be a day behind this week
Yesterday’s work
A
12:50 (ran on assault runner)
B.
305/325/345
325/345/365
C.
135×3/160×3/185×3/200×2/205/215/220/225
D.
Skipped. Feeling pretty beat up with these qualifiers.
SAO
A. Just did SL Split RDLs w/ 135# barbell
B. Done ✅
If you’re prioritising the qualifiers please make sure you adjust around them so that you feel good. Unfortunately training will have to take a back seat for a couple weeks.
I “was” prioritizing the qualifiers until I looked at the leaderboard haha. I will still do the workouts but around regular training
A) 225/245/265/275/295/295
B) 275, a little over 85 but I probably need it
C) 10:55 with a 190# bag
D) 12:56
E) 45s for the floor press, 115 for the rows
Strongman
B) 225 on the sled, 18-16-15 db bench with 55s
Body feeling better today after the qualifiers?
Shoulders are still pretty smoked but it was nice to do a day of normal training for sure
A.
100-108-115-120-125 kg 1+ 2 Rep 125 kg
B.
107.5 kg
C.
10’10”
30 m kB 32 kg
kB 32 kg 6-4
D.
14’52”
Thruster 20-15-15
STO 20-10-10
Hspu 5-5-5-5-5-5
Gto Snatch 10-10
E.
Done
In the afternoon Aerobic Capacity
Mr consistent! ?
Hi Tino, the last two weeks i get dizzy very easily during workouts which leads me to taking big breaks. I thought that i needed a break so i took some time off but i still get dizzy do you have any suggestions? I am thinking it could be an iron deficiency. Also, i am trying to use the sugarwod app but i can’t find how to log in as an existing subscriber to the Invictus athlete program.
Really outwit my expertise Theo. I would highly recommend getting some blood work done to see how your hormonal balance is. we use Wellness FX for all of our athletes then get a supplements protocol through Throne research based on the results. It really helps!
Keep me posted on how you are feeling!!
https://www.wellnessfx.com
https://www.thorne.com
Thank you Tino!
Hey
Question about the sandbag clean – do I drop it behind my shoulder? or could I go touch and go!
Over your shoulder with hips and knees fully extended.
Have fun!
Thanks!