March 17, 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!

Limited Equipment Option:

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.

Every minute, on the minute, for 15 minutes:
Minute 1: 20 Air Squats
Minute 2: 45 Second Knee Plank Hold
Minute 3: *15 Ground to Overhead

For the ground to overhead you can use a plate, dumbbells or any light object just to get blood flowing

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 18:00, perform the following…

Against a 2 minute running clock:
25/18 Calorie Assault Bike or Row
Max reps Jumping Air Squats in remaining time
Rest for 60 seconds and repeat for a total of FOUR sets.

When the running clock reaches 33:00, perform the following…

Against a 2 minute running clock:
20 Step Ups (35lbs/25lbs)
Max Calorie Assault Bike or Row in remaining time
Rest for 60 seconds and repeat for a total of FOUR sets.

When the running clock reaches 48:00, perform the following…

Three sets of:
Stretch #1 x 2 minutes
Rest 60 seconds
Stretch #2 x 2 minutes
Rest 60 seconds
(You choose the stretch that you feel that you need the most)

No Equipment Option:

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.

Every minute, on the minute, for 15 minutes:
Minute 1: 20 Air Squats
Minute 2: 45 Second Knee Plank Hold
Minute 3: *15 Ground to Overhead

For the ground to overhead you can use a plate, dumbbells or any light object just to get blood flowing

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 18:00, perform the following…

Complete as many reps possible in 2 minutes of:
15 Sit Ups
15 Air Squats
Max reps Jumping Air Squats in remaining time
Rest for 60 seconds and repeat for a total of FOUR sets.

When the running clock reaches 33:00, perform the following…

Complete as many reps possible in 2 minutes of:
20 Step Ups
Max reps alternating V-Ups in remaining time
Rest for 60 seconds and repeat for a total of FOUR sets.

When the running clock reaches 48:00, perform the following…

Three sets of:
Stretch #1 x 2 minutes
Rest 60 seconds (lay flat on the ground)
Stretch #2 x 2 minutes
Rest 60 seconds
(You choose the stretch that you feel that you need the most)

Primary Training Session

A.
Not for time but for breathing efficiency and movement quality:
500 Meter Row

Immediately followed by. . .

Two rounds of:
60 Double-Unders
20 Alternating Dumbbell Snatches (50/35 lbs)

Immediately followed by. . .

500 Meter Row

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.

B.
Every 2 minutes, for 16 minutes (8 sets):
Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes

Goal is to use heaviest 2-3 loads from last week for all 8 sets.

C.
Five sets of:
Barbell Z-Press
* Set 1 – 5 reps @ 75% of 1-RM (established 2/18/20)
* Set 2 – 5 reps @ 80%
* Set 3 – 4 reps @ 85%
* Set 4 – 3 reps @ 90%
* Set 5 – 2 reps @ 95%
Rest 2 minutes between sets.

D.
Four sets for times of:
Run 400 Meters
5 Ground to Overhead (225/155 lbs)
15 Strict Handstand Push-Ups
20 Toes-to-Bar
Rest 3 minutes

If a set is taking you more than 5 minutes, you need to scale it back and keep your time under 5 minutes for each set.

E.
Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed

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.

Gymnastics Skills Accessory Option

Every minute, on the minute, for 12 mintues:
Minute 1 – Strict Muscle-Up x 1-4 reps
(regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
Minute 2 – Handstand Walk x 15-20 Meters or Handstand Walk Obstacle
Minute 3 – Unbroken Heavy Rope Double-Unders x 50 reps
(yep, we practice these every week…they need to be viewed as a rest station for you in a conditioning workout)

Strongman Accessory Option
A.
Three sets for times of:
50-Foot Sled Push (Heavy!!)
100-Foot Front Racked Kettlebell Carry (32/24 kg)
50-Foot Sled Push (Heavy!!)
10 Strict Paralette Handstand Push-Ups to 2-4″ Deficit
50-Foot Sled Push (Heavy!!)
100-Foot Handstand Walk
50-Foot Sled Push (Heavy!!)
Rest 3 minutes

If you do not have access to a sled perform 15/10 Calorie Assault Bike Sprint.

B.
Three sets of:
Single Leg Deadlift x 12 reps @ 2011 each leg
Rest as needed
Sandbag Squat x 10-12 reps @ 4111
Rest as needed

C.
For completion:
600-Foot Prowler Sprint
(no stops, no walking)

Mixed-Modal Capacity Accessory Option
A.
Two sets of:
Against a 3-minute running clock…
30/22 Calorie Row or Ski-Erg
Max Calorie Assault Bike or Bike Erg in remaining time
Rest 2 minutes

Immediately followed by. . .

B.
Three sets of:
Against a 2-minute running clock…
20/15 Calorie Row or Ski-Erg
Max Calorie Assault Bike or Bike Erg in remaining time
Rest 90 seconds

Immediately followed by. . .

C.
Four sets of:
Against a 3-minute running clock…
15/10 Calorie Row or Ski-Erg
Max Calorie Assault Bike or Bike Erg in remaining time
Rest 60 seconds