February 12, 2018 – Invictus Athlete

Primary Strength Session
A.
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

B.
Every 3 minutes, for 6 minutes (two sets):
Weighted Box Jump x 2 reps

Followed by…

Every 2 minutes, for 6 minutes (three sets):
Double Leg Bounds x 8 reps

Followed by…

Every 2 minutes, for 6 minutes (three sets):
Jump into Split x 3 reps each leg

C.
Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean @ 60-65%

Followed by…

Every 2 minutes, for 16 minutes (8 sets):
Clean
*Sets 1-5 = 2 reps @ 70-90%
*Sets 6-8 = 1 rep @ 90-95%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Clean Pulls x 2 reps @ 105%

D.
Back Squat
*Set 1 – 8 reps @ 65% of 1-RM
*Set 2 – 6 reps @ 70%
*Set 3 – 4 reps @ 75%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Sets 6-8 – 8-10 reps @ 70-75%
Rest 2 minutes between sets

Primary Conditioning Session
Three sets for max calories/reps:
60 seconds of Assault Bike for calories
15 second transition
45 seconds of Chest-to-Bar Pull-Ups
Rest 90 seconds
60 seconds of Rowing for Calories
15 second transition
45 seconds of Burpees Over the Erg
Rest 90 seconds
60 seconds of Double-Unders
15 second transition
45 seconds of Toes-to-Bar
Rest 90 seconds

Please note number of reps for each movement, per set if possible. Going into the Open it will be helpful to understand a bit about your seconds/repetition for various movements so that you can better understand pacing strategies and goal setting for workouts that pop up.

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 minute, on the minute, for 8 minutes:
5 Supinated-Grip Bent-Over Row (heavy)
5 Overhead Sandbag Tosses (75/50 lbs)

B.
Three sets of:
Dumbbell Walking Lunges x 20 steps
Rest as needed
Reverse Hypers x 20 reps @ 1010
Rest as needed

C.
Three sets of:
Half Kneeling Landmine Press x 4-6 reps each @ 2111
Rest as needed
100-Foot Kettlebell Crosswalk (switch at 50 feet)
Rest as needed

Rowing Endurance Option
For times:
Row 2000 Meters
Rest 3 minutes
Row 1500 Meters
Rest 3 minutes
Row 1000 Meters
Rest 3 minutes
Row 500 Meters

This is a classic rowing workout that I was introduced to by the good people at Concept 2. Please enjoy!

Running Endurance Option
Run 1 Mile @ 85-88% of your 1-Mile PR

Walk slowly until the running clock reaches 10:00, and then…

Run 1 Mile @ 83-86% of your 1-Mile PR

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

Run 1 Mile @ 80-83% of your 1-Mile PR

Walk slowly until the running clock reaches 30:00, and then…

For time:
Run 800 Meters

Subscribe
Notify me of
guest
60 Comments
newest
oldest most voted
Inline Feedbacks
View all comments
Stefan Dresevic
Stefan Dresevic
February 13, 2018 5:58 pm

Strength
A. Done
B. Done
C. 190/200/200
215/230/245/260/275 for doubles
285/295/300 for singles
D. Back Squat 260/280/300/320/340
275 for 10
285 for 9
290 for 8

Conditioning
Bike: 30/23/22
C2b: 33/23/21
Row: 23/22/21
Burpees over erg: 17/15/14
Dubs: 93/86/81
T2b: 23/22/21

Al Bi
Al Bi
February 13, 2018 12:51 am

A. Done B. Done C. Every 2 minutes, for 6 minutes (3 sets): Hang Clean + Clean @ 60-65% =70kg Followed by… Every 2 minutes, for 16 minutes (8 sets): Clean *Sets 1-5 = 2 reps @ 70-90% = 90-95kg *Sets 6-8 = 1 rep @ 90-95% = 100 kg Followed by… Every 2 minutes, for 6 minutes (3 sets): Clean Pulls x 2 reps @ 105% = 125 kg D. Back Squat *Set 1 – 8 reps @ 65% 110 kg *Set 2 – 6 reps @ 70% 120 kg *Set 3 – 4 reps @ 75% 130 kg… Read more »

Johnny Zhang
Johnny Zhang
February 12, 2018 11:00 pm

Primary Strength Session

A.

Done

B.

Done

C.

Hang clean.+ clean: 140#
Clean 1-5: 155/175/185/185/185#
6-8: 205/205/205

Clean Pulls: 225#

D.

Back Squat
185/200/215/230/245/210/210/210#

Primary Conditioning Session

15/25-17/15-61/22
13/22-17/15-51/20
13/20-17/13-41/18

Happy with this! Good training session.

Kalynne Mitchell
Kalynne Mitchell
February 12, 2018 10:37 pm

A. Done
B. HC + C: 102/106/110
Clean x 2: 120/128/135/145/152
Clean x 1: 155/158/161
Clean pulls @ 178
D. BS:
8@143
6@154
4@165
3@176
2@187
8@165/10@165/10@165

Conditioning:
Bike: 17/17/15
C2b: 15/16/16
Row: 18/17/17
Burpees over erg: 15/14/14
Dubs: 102/90/103
T2b: 21/20/18

Beth Spearman
Beth Spearman
February 12, 2018 8:55 pm

Primary conditioning
Bike: 16/14/14
C2B: 17/18/19
Row: 17/16/17
Burpees: 12/12/13
DU: 96/87/90
T2B: 20/21/21

Primary Strength
A. Jumps- done
B1. 140/145/150
B2. 165/175/185/195/205/210/215/220- best that 95% has felt in a long time!
B3. 240
C. 185/195/210/225/240/ 3×10@ 210

Strength Accessory
Done

Dawn Stoll
Dawn Stoll
February 12, 2018 6:59 pm

Warmed up with a HIIT class at the Box. A. Done. B. Done with 25# vest and 20” box. C. Hang clean and clean 120/125/130 Cleans x2 140/150/160/170/180 Clean 180/185/190 Pulls @210 D. Back squats 170/180/195/205/220/195/195/195. Last 3 sets were 10. This was the first time I did 220×2. And definitely the first time I’ve done 195×10. Didn’t think I was going to be able to do more than 8. But managed 10 and 3 sets of 10 at that. Felt pretty good. Conditioning Bike 20/19/19 C2B 6/5/6 Row 21/20/19 Burpee 13/12/12 Du’s 50/56/51 T2b 11/9/9 Managed 3 rounds of… Read more »

Caroline Essex
Caroline Essex
February 12, 2018 6:55 pm

C. Done off of 220….but just clean pulled the entire time. ??
Conditioning
Row- 13/14/13
C2B- 15/17/13
Bike- 13/11/11
Burpees- 11/14/13
DU- 55/65/67
Legs to 90- 28/28/27

Swapped the order of the bike and row so I could workout with friends. 🙂
First round of double unders my shoes were untied ?

Grant Belrose
Grant Belrose
February 12, 2018 6:42 pm

Strength:
Hang clean + clean
195/205/215

Clean x 2
225/245/255/265/275
Clean x 1
285/295/305 (heaviest clean in a whiiiilllleee..)

Back squats.
Done, slightly lighter to be safe on Hamstring.

Conditioning:
Bike: 31/23/21
C2B: 25/23/27
Row: 21/20/19
Burpees: 14/14/12 (open standard)
Dubs: 101/105/87
T2B: 20/20/20

This was exhausting.. legs are smoked

Tino Marini
Tino Marini
February 12, 2018 6:52 pm
Reply to  Grant Belrose

Good to see those numbers coming back up Grant! Legs will adapt fast and remember whats its like to add a little volume and load 🙂

IVAN VERDUN
IVAN VERDUN
February 12, 2018 6:38 pm

Primary Session Primary Strength Session A. Done B. Done C. Every 2 minutes, for 6 minutes (3 sets): Hang Clean + Clean @ 60-65% Followed by… Every 2 minutes, for 16 minutes (8 sets): Clean *Sets 1-5 = 2 reps @ 225/235/245/255/265 *Sets 6-8 = 1 rep @ 270/280/285 Followed by… Every 2 minutes, for 6 minutes (3 sets): Clean Pulls x 2 reps @ 105% D. Back Squat *Set 1 – 8 reps @ 65% *Set 2 – 6 reps @ 70% *Set 3 – 4 reps @ 75% *Set 4 – 3 reps @ 80% *Set 5 –… Read more »

Tino Marini
Tino Marini
February 12, 2018 6:51 pm
Reply to  IVAN VERDUN

Capacity for days!

Jordan
Jordan
February 12, 2018 6:31 pm

A) done
B) done
C) hang + clean 195
Cleans 210, 225, 245, 255, 265, 275, 285
Primary con:
AB: 17/ 17/ 16
C2B: 11/13/11
Row: 22/ 21/ 22
Burpee: 12/ 11/ 11
DU: 97/ 90/ 90
T2B: 17/ 17/ 15
Squats done up to 380 for 2 then 3 sets x 8 @ 315

Kenneth woods
Kenneth woods
February 12, 2018 5:53 pm

Primary strength
A. and B. completed
C. hand clean+clean 170,180,190
cleans-2 sets@205×2, 2 sets @225×2,1 set @245×2,255,265, 275 miss
D.265,285,305,325,345, 285x3sets x10reps
Primary cond
Rd1-157 reps
Rd2-152 reps
Rd3-159 reps

Strength and Running option done

Chris Pope
Chris Pope
February 12, 2018 5:19 pm

C. HC + C – 170,180,185
Clean – 205,215,225,235,245,250,265,270 >(missed twice)
Pulls – 295,295,295
BS – 245, 265, 285,305,325, 265/8, 275/8, 280/10
Cond:
AB: 25/19/18.5
C2b: 20/17/15
Row: 26/23/22
Burpees: 13/10/12
DU: 90/68/97
TTB: 25/22/21

Aaron Beatty
Aaron Beatty
February 12, 2018 5:09 pm

A-B done.
C. 195
C1. 215, 225, 235, 245, 255, 265, 275, 285
C2. 315
D. 255, 275, 290, 315, 330, 275×3

Conditioning
AB – 20, 20, 18
C2B – 16, 14, 15
Row – 24, 23, 23
Burpee – 15, 14, 15
Du – Donr
T2b – 21, 20, 20

Andrea
Andrea
February 12, 2018 5:07 pm

Strength:
A&B Done.
C. Hang Clean + Clean – 125/130/135
Clean – 145/155/165/175/185/195/195/195
Clean pulls – 215/220/225
D. Backsquat – 175/190/205/220/230/190/185/185 couldn’t get 8 on the last three sets. Got 5, 6 and 6.

Conditioning:
AB: 15/15/14
C2B: 23/20/17
Row: 15/16/15
Burpees: 15/15/16
DU: 111/113/115
T2B: 23/20/18

On the last round had to do the DU/T2B combo before the row/burp because a class had just started warming up on the rower, so not sure how that affected my t2b. Forearms were smoked after this workout, but my DU were on point tonight!!

Tino Marini
Tino Marini
February 12, 2018 6:50 pm
Reply to  Andrea

Gymnastics and skills are looking great Andrea!

Tyler Weber
Tyler Weber
February 12, 2018 4:35 pm

Strength
C1. 205,215,225
2. 240,255,270,285,300,315,330f,330f
3. 360. Too much weight. Should’ve went for 350.
D. 295,320,345,365,390
The sets for Eight reps at 320,320,320
Conditioning
Bike- 25,20,16
C2b- 24,20,23
Row- 19,19,16
Burpees- 13,12,12
Dubs- 125,101,115
T2b- 23,20,17
Wasn’t the best conditioning day for me. It’s a rough day when I struggle on c2b pull ups.

Tino Marini
Tino Marini
February 12, 2018 6:50 pm
Reply to  Tyler Weber

Mondays are warm-ups to the rest of the week after a rest day 🙂

Christine Schumann
Christine Schumann
February 12, 2018 4:26 pm

Back squats
8-155
6-165
4-175
3-185
2-205
8-10- only did 5 at 175 hammies lit

1st mile- 7:19
2nd mile 6:54
3rd mile-7:16
800m-3:27

Michael P
Michael P
February 12, 2018 3:59 pm

Primary conditioning:
Assault bike: 29/25/24
Chest to bar : 31/30/24
Row for cal: 29/26/24
Burpee over erg: 18/18/18
Double unders: 120/114/120
Toe 2 bar : 23/23/23

#decent

RPM ROPE IS BAE

Tino Marini
Tino Marini
February 12, 2018 6:48 pm
Reply to  Michael P

#slightlyaboveaverage

Sigurður Hafsteinn Jónsson
Sigurður Hafsteinn Jónsson
February 12, 2018 10:50 pm
Reply to  Michael P

Nice going.
I went to fast in the first bike 40 cal haha.

Joseph Viegas
Joseph Viegas
February 12, 2018 2:54 pm

Primary Strength
A. Done b. Done c. First set 80kgs
Set1-5 85/90/95/100/105
Set6-8 105/110/115
Forget to do the pulls
D. Back squat ali done percentage for pr 190kg

Primary conditioning
Aasault bike 31/25/22
C2B 18/14/18
Rowing Calories 27/24/26
Burpees 16/14/15
DU 127/113/118
T2b 15/12/19

Tino Marini
Tino Marini
February 12, 2018 6:47 pm
Reply to  Joseph Viegas

Crushing that bike and row!

Parker Gloden
Parker Gloden
February 12, 2018 1:50 pm

Session 1: Primary strength A) done B) done C) 180/190/195 hang clean + clean 210/225/235/245/255 clean x2 265/275/285 clean x1 happy to get 285 today and it felt pretty good D) 230/250/265/285/305/250/260/265 last 3 sets were 10 reps legs were done after this haha Strength accessory A) done subbed ab wheel rollouts for sandbag because there were no sand bags at utsa and 155 for the rows Session 2: Primary conditioning Assault bike 23/21/21 C2B 23/21/16 Row cals 21/22/23 my rower on my first set was acting up Burpees over rower 18/16/13 DU 105/106/109 TTB 22/21/20 The last round got… Read more »

Tino Marini
Tino Marini
February 12, 2018 2:42 pm
Reply to  Parker Gloden

Damn thats an early start! Didn’t seem to effect your results though! Solid day of work!

Parker Gloden
Parker Gloden
February 12, 2018 4:00 pm
Reply to  Tino Marini

Yeah 3 days a week for the next 3 weeks I’ll have to wake up at that time for my internship but I’m trying to go to bed earlier haha. Thanks Tino!

Petr Krejci (6.4", 225lb)
Petr Krejci (6.4", 225lb)
February 12, 2018 1:14 pm

A. Done
B. Done
C. 85-90-92.5kg
100-110-115-120-125kg
127.5-130-132.5kg
147.5kg
D. 110-117.5-125-135-142.5kg
3 sets 10 x 125kg (75%)
Conditioning
Bike 34-29-28
Strict pull ups 8-8-7
Row 31-28-28
Burpees 13-12-13
Du 73-78-76
T2b 22-18-21
(slight issue with shoulder no kipping at the moment)
Pm session
Running option

Scroll to Top