March 13, 2020 – Invictus Athlete

I realize that there are a lot of gyms closed across the world in light of the current situation with the Coronavirus. Below is a fun workout you can do with limited equipment. We will do our best to post workouts like this for those who want to stay active and keep moving during this crazy time! Stay safe and keep training hard!

Every minute, on the minute, for 12 minutes, complete:
Minute 1 – Inchworm Walk x 3 reps
https://www.youtube.com/watch?v=6SePBwnOA0Y&index
Minute 2 – Hamstring Floss x 10 reps per leg
https://www.youtube.com/watch?v=bjommP8On20&list
Minute 3 – Russian Baby Makers x 10 reps
https://www.youtube.com/watch?v=GiKENv5Rgqg&list
Minute 4 – Rocking Box Bridges x 4-6 reps (slow and controlled)
https://youtu.be/gEVlZ5YEwNE

Three sets of:
Ring Rows x 12 reps @2111
Rest 30 seconds
Single Arm Dumbbell Press x 10-12 reps each arm
Rest 30 seconds
Dumbbell Lateral Raise x 15 reps
Rest as needed” “Complete as many rounds and reps possible in 20 minutes of:
10 Burpees
15 Sit Ups
20 Alternating Jump Lunges

*If you have access to a rower or assault bike then perform:

Complete as many rounds and reps possible in 20 minutes of:
20/15 Calorie Row or Assault Bike
15 Alternating Jump Lunges
10 Burpees
15 Sit Ups

Cool Down:
Couch Stretch x 45 seconds each side
Sit and Reach x 60 seconds

Primary Training Session
A.
Every 90 seconds, for 9 minutes (6 sets):
5 Weighted Box Jumps (dumbbells by side, step down)
5 Unweighted Box Jumps (jump up, step down)

Perform 5 weighted box jumps immediately followed by 5 unweighted box jumps.

B.
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Set 5 – 1 rep @ 95+%
Rest 2-3 minutes between sets.

C.
Every 2 minutes, for 16 minutes (8 sets):
Hang Clean + Clean + Front Squat + Jerk

Build to today’s heaviest set.

D.
For time:
60/40 Calorie Assault Bike
40 Thrusters (95/65 lbs)
20 Bar Muscle-Ups
100-Foot Handstabnd Walk

E.
Every 2 minutes, for 10 minutes (5 sets):
Front-Racked Alternating Reverse Lunges x 10 reps (5 each leg)

Use the heaviest load you believe you can handle for all five sets. Good starting loads might be 185/125 lbs…and move up from there if you’re handling it well.

F.
Four sets of:
Jumping Lunges with Barbell x 20 reps
(back rack the barbell – you choose a weight, but make it light enough that you can get all 20 jumping lunges each set)
Rest 30 seconds
Stationary Dips x 20-30 reps
Rest 30 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.

Strongman Accessory Option
A.
Two sets of:
100-Foot Hand-Over-Hand Rope Pull
Rest 30 seconds
100-Foot Farmer’s Carry
Rest 2-3 minutes

B.
Two sets of:
100-Foot Suitcase Carry (Left)
6-10 Tempo Strict Ring Dips @ 4011
100-Foot Suitcase Carry (Right)
Rest as needed

C.
Eight sets for max reps of:
40 seconds of Kettlebell Complex*
Rest 20 seconds

*Holding two kettlbells in the front-racked position perform one reverse lunge left, one reverse lunge right followed by one front-racked kettlebell squat. Perform with a weight you can continuously move for 40 seconds.

Assault Bike Conditioning Option

Every 4 minutes, for 28 minutes (7 sets) for times:
30/20 Calorie Assault Bike

Hit these hard! Note times for each set.