March 21, 2020 – Invictus Athlete

At Home Workout

Limited Equipment Option:

For time:
Run 1-Mile or 100/70 Calorie Assault Bike or 2000 Meter Row

Followed by. . .

Ten rounds of:
10 Burpee Jump Backs*
15 Air Squats
20 Double Unders

Followed by. . .

Run 1-Mile or 100/70 Calorie Assault Bike or 2000 Meter Row

*This is like a burpee but instead of going to the floor, you drop to the top of a push-up plank position, then jump back to standing.

No Equipment Option:
For time:
Ten rounds of…
*10 Burpee Jump Backs
20 Air Squats
10 Tuck Jumps

Immediately followed by. . .

Five rounds of:
15 Back Pack Deadlifts
15 Back Pack Presses

*This is like a burpee but instead of going to the floor, you drop to the top of a push-up plank position, then jump back to standing.

Primary Training Session
A.
For max calories:
5 Minutes of Assault Bike

Rest 2 minutes, and then. . .

Three sets of:
2 Minutes of Assault Bike @ above max average from 5 minute test
Rest 60 seconds

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.
Handstand Balance Practice

Spend time working on kicking up to a handstand and hitting a balanced position. Refer to the video for guidance.

C.
Every minute, on the minute, for 10 minutes:
Odd minutes: 3-5 Devils Presses (50/35 lbs) + 3-5 Ring Muscle Ups
Even minutes: 8-10 Double Dumbbell Front Squats (50/35 lbs) + 8-10 Pull-Ups

Rest 5 minutes, and then when the running clock reaches 15:00…

Every minute, on the minute, for 10 minutes:
Odd minutes: 3-5 Ring Muscle Ups + 3-5 Devils Presses (50/35 lbs)
Even minutes: 8-10 Pull-Ups + 8-10 Double Dumbbell Front Squats (50/35 lbs)

D.
Three sets of:
Triceps Push-Down x 30 reps
Rest 30 seconds
Dumbbell Biceps Curl x 15 reps
Rest 90 seconds

E.
Three sets of:
45 second Dead Hang Hold from Pull-Up Bar
6-10 Strict Toes to Bar
50-Meter Pinch-Grip Plate Carry
Rest 90 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.

Strength Accessory Option
Three sets of:
Ring Rows x 15-20 reps @2111
Rest 30 seconds
Suitcase Hold x 90 seconds each side
Rest as needed

Running Endurance Option
For time:
Run 2400 Meters @ 80-85% of 5k PR Pace
Run 1600 Meters @ 100% of 5k PR Pace
Run 2400 Meters @ 75-80% of 5k PR Pace

Rowing Endurance Option

Three sets for distances of:
Row 1000 Meters @ 85% of 2k PR Pace
Row 1000 Meters @ 90% of 2k PR Pace
Row 1000 Meters @ 75% of 2k PR Pace
Row 500 Meters @ 90-95% of 2k PR Pace
Rest 3 minutes