March 16, 2020 – Invictus Athlete

We 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!

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.

Limited Equipment Option:
When the clock starts, perform…

Two sets of:
2 minute run/bike/row (any machine you have access to)
60 second Plank Hold from Elbows
60 seconds of Bodyweight Alternating Reverse Lunges
30 second Wall Sit Hold
30 seconds of Shoulder Taps from Push-Up Position

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 minute, on the minute, for 15 minutes (5 sets) of:
Station 1: 15-20 Dumbbell or Kettlebell Push Presses
Station 2: 5-8 Double Dumbbell Snatches or 12-15 Kettlebell Swings
Station 3: 30-45 second Front-Leaning Rest (aka, Plank Hold from Top of Push-Up Position)

When the running clock reaches 35:00, perform the following…

For max reps:
30 seconds of Dumbbell or Kettlebell Floor Press
30 second Superman Hold
30 second Hollow hold
Rest 60 seconds and complete a total of FOUR sets.

When the running clock reaches 50:00, perform the following…

5-10 minute cool down Jog, Bike, Ski or Row

Breathe solely through your nose and actively work to calm your heart and respiratory rate.

No Equipment Option:

When the clock starts, perform…

Two sets of:
60 seconds of Inchworms
60 seconds of Bodyweight Squat Jumps
60 second Plank Hold from Elbows
60 seconds of Bodyweight Alternating Reverse Lunges
30 second wall sit hold
30 seconds of Shoulder Taps from Push-Up Plank Position

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 minute, on the minute, for 15 minutes (5 sets) of:
Minute 1: 10-15 Dynamic Push-Ups

Minute 2: 30 seconds of Max Reps Down Ups (Burpee with No Push-Up)
Minute 3: 30-45 second Front-Leaning Rest (aka, Plank Hold from Top of Push-Up Position)

When the running clock reaches 35:00, perform the following…

For max reps:
30 seconds of Push-Ups
30 second Superman Hold
30 second Hollow Hold
Rest 60 seconds and complete for a total of FOUR sets

When the running clock reaches 50:00, perform the following…

5-10 minute cool down Jog, Bike, Ski or Row

Breathe solely through your nose and actively work to calm your heart and respiratory rate.

Primary Training Session
Mobility & Activation
Every minute, on the minute, for 12 minutes, complete:
Minute 1 – Inchworm Walk

x 3 reps
Minute 2 – Hamstring Floss x 10 reps per leg
Minute 3 – Russian Baby Makers x 10 reps
Minute 4 – Rocking Box Bridges x 4-6 reps (slow and controlled)

A.
Every minute, on the minute, for 6 minutes:
Full + Quarter Front Squat

Increase load from last Monday’s session by 5-8% and use that load for all 6 minutes.

B.
Every 2 minutes, for 12 minutes (6 sets):
Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM Snatch

C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 5 reps @ same load you used last Monday

D.
Against a 60-second running clock…
6-8 Bar Muscle-Ups
Max Calories of Assault Bike in remaining time
Rest 90 seconds and repeat for a total of SIX sets.

Ideally you will have 30 seconds or more on the Assault Bike, please adjust the bar muscle-up volume accordingly.

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.
Three sets for completion of:
20 Overhead Walking Lunges (95/65 lbs)
12 Strict Pull-Ups

B.
Three sets of:
3 minutes of Banded March
Rest 30 seconds
Romanian Deadlift x 6-8 reps @ 3011
Rest 30 seconds
60 seconds of Legless Rope Climbs for max reps
Rest as needed

Assault Bike Conditioning Option

Thirty Eight (38) sets of:
30 seconds of Assault Bike
Rest 30 seconds

Be consistent across the 38 sets. A good goal would be to maintain 12-14/8-10 calories every 30 seconds and the same pace as February 17.

Running Endurance Option
Four sets for times of:
Run 1000 Meters @ 90% of 1-Mile PR Pace
Rest 90 seconds
(walk 200 meters while recovering)

Rowing Endurance Option
Four sets for times of:
Row 1250 Meters @ 90% of 2k PR Pace
Rest 90 seconds