March 12, 2016 – Invictus Athlete

Scheduling Note – If you plan to tackle the Open workout for the second time on Sunday, you are well advised to rest or do only some light circulatory work – like bicycling – on Saturday. If, on the other hand, you have the ability to perform 16.3 again on Monday morning and still submit your score before the deadline, I would suggest performing the workout below, and then resting on Sunday.

Session One
Strongman Saturday
All of today’s work should be done for speed. The weight should be light enough that athletes can move through the set unbroken, as quickly as possible.

A.
Two sets of:
Hand-Over-Hand Rope Pulls x 100 Feet
Rest as needed

B.
Two sets of:
Overhead Yoke Carry x 100 feet
Rest as needed

C.
Two sets of:
Yoke Carry x 100 feet
Rest as needed

D.
Two sets of:
Single-Arm Reverse Sled Drag x 100 Feet
(one set each arm)
Rest as needed

E.
Every minute, on the minute, for as long as possible…
Prowler Sprints x 100 feet
(as much weight as possible, but you have to keep it under 13 seconds)

You need to go 100% effort, and your first two sets must be under 11 seconds. If your first or second set is not under 11, reduce the weight, rest until recovered and start again. If you happen to make it through 6 rounds on that pace…you are done.

Session Two

A.
Complete as many rounds and reps as possible in 10 minutes of:
20 Unbroken Wall Ball Shots (20/14 lbs)
10 Strict Handstand Push-Ups

Rest exactly 5 minutes, and then…

B.
When the running clock reaches 15:00…

Complete as many rounds and reps as possible in 10 minutes of:
20 Calories of Rowing
10 Burpees Over the Erg

C.
Three sets of:
Single-Arm Dumbbell Rows x 8 reps each @ 2110
Rest as needed