This week is a testing week! If you were following the program on October 2, 2019, please review your results from that day before you tackle this session, and make it your goal to beat those results. Keep in mind, if your training was adversely impacted by the COVID-19 quarantines, moderate your expectations so that your goals are realistic and achievable with the training you’ve been able to compete over the past several weeks.
At-Home Workout (No Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
When the clock starts, perform…
Two sets of:
60 second Run/Bike/Row/Jump Rope/Jumping Jacks
30 seconds of Right Leg Ground To Sky Reaches
60 second Run/Bike/Row/Jump Rope/Jumping Jacks
30 seconds of Left Leg Ground To Sky Reaches
60 second Run/Bike/Row/Jump Rope/Jumping Jacks
60 seconds of Rotating Lunge + Squat
60 seconds of Rest
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
When the running clock reaches 15:00, perform the following:
Every 7 minutes, for 21 minutes (3 sets) for times of:
200 Meter Run OR 50 Jumping Jacks
10 Backpack Ground to Overhead OR 10 Right-Leg Single-Leg Deadlifts
20 Alternating Step-Ups (Option to bearhug backpack for weight)
10 Backpack Ground to Overhead OR 10 Left-Leg Single-Leg Deadlifts
200 Meter Run OR 50 Mountain Climbers
When the running clock reaches 40:00, perform the following:
Every minute, on the minute, for 12 minutes:
Station 1 – 8-10 Right Leg Bulgarian Split Squats @ 21X1
Station 2 – 8-10 Left Leg Bulgarian Split Squats @ 21X1
Station 3 – 10-15 Strict Handstand Push-ups @ 1111
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.
Coaches Note:
Today’s workout is a classic Invictus “S#@t Sandwich” as Tino and CJ love to say. A “S#@t Sandwich” workout is formatted with a high effort, low skill at the beginning and end of each set. For today, each set begins and ends with a run, and in the middle you have all the other “stuff.” Your best bet is to stay ahead of the clock, so try to give yourself at least a couple minutes of rest before the next set starts.
For the accessory work, stick to the tempo as that time under tension will lead to further strength gains.
At-Home Workout (Limited Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
When the clock starts, perform…
Two sets of:
60 second Run/Bike/Row/Jump Rope/Jumping Jacks
30 seconds of Right Leg Ground To Sky Reaches
60 second Run/Bike/Row/Jump Rope/Jumping Jacks
30 seconds of Left Leg Ground To Sky Reaches
60 second Run/Bike/Row/Jump Rope/Jumping Jacks
60 seconds of Rotating Lunge + Squat
60 seconds of Rest
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
When the running clock reaches 15:00, perform the following:
Every 7 minutes, for 21 minutes (3 sets) for times of:
20/15 Calorie Row
10 Alternating Dumbbell Snatches
20 Alternating Dumbbell Step-Ups (hold the DB wherever you’d like)
10 Alternating Dumbbell Snatches
20/15 Calorie Row
When the running clock reaches 40:00, perform the following:
Every minute, on the minute, for 15 minutes:
Station 1 – 8-10 Right Leg Bulgarian Split Squats @ 21X1
Station 2 – 8-10 Left Leg Bulgarian Split Squats @ 21X1
Station 3 – 10-15 Strict Handstand Push-ups @ 1111
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.
Coaches Note:
Today’s workout is a classic Invictus “S#@t Sandwich” as Tino and CJ love to say. A “S#@t Sandwich” workout is formatted with a high effort, low skill at the beginning and end of each set. For today, each set begins and ends on the rower, and in the middle you have all the other “stuff.”
Cycle through the dumbbell snatches quickly and hang on for the step-ups. Your best bet is to stay ahead of the clock, so try to give yourself at least a couple minutes of rest before the next set starts.
For the accessory work, stick to the tempo as that time under tension will lead to further strength gains.
Primary Training Session
Mobility & Activation
Warm-Up for Hinging Movements
A.
Three sets of:
Deadbug with Med Ball x 20 reps
Rest 30 seconds
Copenhagen Hip Adduction x 15 reps
Rest 30 seconds
Ab Wheel Rollouts x 8-10 reps
Rest 60 seconds
B.
Every 90 seconds, for 12 minutes (8 sets) of:
Deadlift x 2 reps @ 22X1
*Set 1 – 60% of 1-RM Deadlift
*Set 2 – 64%
*Set 3 – 68%
*Set 4 – 72%
*Set 5 – 76%
*Set 6 – 79%
*Set 7 – 82%
*Set 8 – 85%
Please note the tempo…the barbell should rest on the floor for two seconds between reps. Work to move the barbell as quickly as possible in the concentric phase of the lift.
C.
“The Running Dead”
For time:
1600 Meter Run
50 Deadlifts (225/155 lbs)
50 Calories of Assault Bike
50 Dumbbell Box Step-Overs (55/35 lb DBs)
1600 Meter Run
D.
Three sets of:
Extended Plank Holds x 60 seconds
Rest 30 seconds
Ab Wheel Rollouts x 8-10 reps
Rest 60 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.
Aerobic Capacity Accessory Option
Every 7 minutes, for 35 minutes (5 sets), for times:
500/400 Meter Row
30/22 Calorie Assault Bike
30 Down-Ups (burpee, no jump)
Goal is to keep these sub-6 minutes.
A. Done B. 195/205/215/225/235/245/255/265 C. 27:17 first mile 7:30 ish, second mile 7:15. Finished the deadlifts at 10:30ish, the assault bike took 4 min, started the second mile at 20 min. I spent a lot of time chalking up, it was really hot (109 outside when I ran). Deadlifts I broke into 30/10/10 – I think should either have tried unbroken or gone 20/20/10. The step ups were 22/13/9/6. I could have done this in 3 sets, every break took way too long. Super fun workout, next time, if it’s hot out, I’ll do it earlier and hopefully save on… Read more »
?♀️ ? ???
PM Session: A. Back Squat *Set 1 – 5 reps @ 70% – 265 *Set 2 – 3 reps @ 80% – 295 *Set 3 – 1 rep @ 85-90% – 335 *Set 4 – Find 10-RM – 320 (86%) Rest 2 minutes between sets Weighed myself for the first time in a while before doing these back squats and weighed in at 156 lbs. So to continue the trend of me being bad at math, I thought for some reason double body weight for 10 would be 320 so that’s why I went for 320 and not 315. So… Read more »
For me this has been your best training cycle yet! I’ve seen nothing but progress. You’ve done an awesome job tracking and taking great notes. I think this has been really beneficial to you feeling out your sessions and getting the most out of your training.
Great work buddy, I’m excited with what’s to come!
I feel the same way. Looking forward to the next cycle!
A. Done
B. @185,200,215,225,235,245,255,265
Didn’t do the temp BC wasn’t sure if I could even deadlift with my wrist but it felt fine! Beltless
C. Last time 40something
For time
1mile run
50 DL @135
50 cals echo bike
50 step ups @65lbs BB
800m run (bc someone came to gym to talk about classes) -29mins so I am happy
Awesome to see you got this in but bummed your wrist is still a major issue. You’ve had your MRI right?
Yes I had the MRI but I haven’t gotten the results. Monday I see the DR
A done
B 140 upto 210kg felt easy
C 24:54 Last time it was 29 ish min
Dl 10/10/10/10/10
Step overs 10/8/7/10/8/7
That second run ??
D done
Jeez! Makes me wonder what the heck you were doing last time! What an awesome improvement! Great work!
Feeling sorry for myself hahaha
– warm up done
– accessory in the morning
– tempo deadlift up to 2x205k
– wod : 28’25. Happy with the improvment. Smooth and fast first run. Deadlift 20 10 10 10. AB slow…. Step up over 5×10. Second run was spicy.
– core done
Solid work dude!
What was the previous time?
I cant remember but something like 30ish….
AM session: 10 rounds of: 50 du´s + 600 m bike erg, 1 min rest btw rds. (finally a good flow with the du´s!) PM session: a) done b) DL: 75-80-85-90-95-100-105-107.5 kg c) joined the class today. FOR TIME: 30/25 cal ski erg – 30 handstand push ups – 30/25 cal ski erg – 30 t2b – 30/25 cal ski erg – 30 double db devil press 2×15 kg. *hspu/t2b/devil press: had to be done in sets of 10´s. TIME: 16.55 min Accessories/ 10 rounds : 15 min: 5 strict pullups, 5 strict ring dips, 10 push ups. with focus… Read more »
Looks like a fun workout! It is nice to get a good workout in with friends
A. Done
B. 70 -110 kg
C. 29:47 Cal ergo, db 17.5kg
october 31:02
I do not know if I can compare it, a year ago, calories ab and db 15, this year calories ergo, but db 2x 17.5 kg. In fact, the step box was the hardest, it took me the most time.
I’m calling it a PR! Solid work Jolanta!
AM Session: Sixteen (16) sets for times of: Run 200 Meters @ 100% of 1-Mile Pace Rest 30 seconds If you reach a point where you are unable to hold your pace, rest an additional 60 seconds and then resume your paces and the 30 second rest for as long as possible. **Performed on Air Runner** Goal Time = 0:58 Based off 7:51 Air Runner mile Average = :55.7 1 – :56 2 – :57 3 – :55 4 – :56 5 – :55 6 – :55 7 – :54 8 – :56 9 – :56 10 – :56 11… Read more »
The running and rowing will continue to be Monday, Wednesday and Friday and follow the current progression. The assault bike and mixed modal will start a new cycle.
Mental victory today! Nice work!
A.
Done
B.
128-135-145-155-163-168-173-178 kg
C.
30’00” ( in october 29’54”)
Deadlift 10-10-10-5-5-10
DBs 10×5 (25 kg)
D.
Done
In the afternoon Aerobic Capacity
Are you repeating the qualifier?
yes, I repeat it on Friday. but I don’t think I can stay under 12 minutes
You can!!!!
1 week behind
Did sage
5 + 42 yukk
Getting close to those 6 rounds! Awesome work!!
Hahaha