A.
Two sets of:
6 Single-Arm Kettlebell Swings
6 Front-Racked Kettlebell Reverse Lunges
6 Front-Racked Kettlebell Cossack Squats
6 Single-Arm Kettlebell Presses
6 Kettlebell Windmills
Rest 60 seconds and switch sides
B.
Take 15 minutes to build to a 2-RM Tempo Overhead Squat @ 32X1
Compare results to February 17, 2020.
C.
Every 2 minutes, for 10 minutes (5 sets), of:
2 Snatch Lift Offs + Snatch
(smooth and controlled pull from the floor to the mid-patella twice, then snatch)
Build to approximately 80% over the course of the five sets.
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets), of:
Snatch x 1 rep
Suggested loading per set (by %): 80-85, 85-90, 90-95, 95+, 95+
D.
For time:
Row 2000 Meters
60 Chest-to-Bar Pull-Ups
30 Hang Power Snatches (135/95 lbs)
E.
Three sets of:
Tate Press x 8-10 reps
Rest 30 seconds
Bent-Over Barbell Rows x 8 reps @ 2111
Rest 30 seconds
*Towel Kettlebell Farmers Walk x 60 seconds
Rest 60 seconds
*Loop a hand towel around the kettlebell handle and squeeze the towel for the carry – do not touch the kettlebell itself.
ALTERNATE AT-HOME WORKOUT OPTION – NO EQUIPMENT NEEDED
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. Click here for the full workout briefing.
When the clock starts, perform…
A.
Two sets of:
60 second Run/Bike/Row (any machine you have access to)
30 seconds of Inchworms
60 seconds of Bodyweight Alternating Cossack Squats
30 seconds of Plank Hold from Push-Up Position
30 seconds of Push-Ups @ 21X1
30 second Static Hold in Bottom of a Squat
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. This should be performed at 75-80%.
When the running clock reaches 12:00, perform the following…
B.
“Death By Burpees”
Based on your ability, begin anywhere from 5-10 burpees during the first minute.
Every minute after that, add 1 more burpee, until your unable to complete all of the reps within the minute.
If you would like to make this more challenging, add an object to jump on to or over after each burpee – such as a barbell, parallette, etc….
Example –
Minute 1: 5 Burpees
Minute 2: 6 Burpees
Minute 3: 7 Burpees
Etc…until you cannot complete all of the reps within the 60-second window.
When the running clock reaches 30:00, perform the following…
C.
Four sets of:
Prone Walkouts x 5 reps
Rest 30 seconds
Plank to Pushup Transitions x 15-20 reps
Rest 30 seconds
Bird Dogs
x 10 reps each side
Rest 90 seconds
Followed by…
D.
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.
ALTERNATE AT-HOME WORKOUT: LIMITED EQUIPMENT
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. Click here for the full workout briefing.
When the clock starts, perform…
A.
Two sets of:
60 second Run/Bike/Row (any machine you have access to)
30 seconds of Inchworms
60 seconds of Bodyweight Alternating Cossack Squats
30 seconds of Plank Hold from Push-Up Position
30 seconds of Push-Ups @ 21X1
30 second Static Hold in Bottom of a Goblet Squat
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. This should be performed at 75-80%.
When the running clock reaches 12:00, perform the following…
B.
“Death By Burpees”
Based on your ability, begin anywhere from 5-10 burpees during the first minute.
Every minute after that, add 1 more burpee, until your unable to complete all of the reps within the minute.
If you would like to make this more challenging, add an object to jump on to or over after each burpee – such as a barbell, parallette, etc….
Example –
Minute 1: 5 Burpees
Minute 2: 6 Burpees
Minute 3: 7 Burpees
Etc…until you cannot complete all of the reps within the 60-second window.
When the running clock reaches 30:00, perform the following…
C.
Four sets of:
Seated Shoulder Press x 8-10 reps @ 2111
Rest 30 seconds
Bent-Over Dumbbell or Kettlebell Row x 8-10 reps @ 2111
Rest 30 seconds
Dumbbell or Kettlebell Biceps Curl x 8-10 reps each arm @ 2110
Rest 90 seconds
Followed by…
D.
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.
A. Done
B. Up to 90Kg; 70Kg last time. Shoulder felt good.
C. Up to 70Kg; then 75Kg across all 5 snatch sets; felt ok, just hope I can start to build and make progress here with shoulders.
D. 16:27 Rx; sets of 5 HPS and they get decent. We’ll see how the shoulders feel in the morning. I’ll ice them this evening. ??
E. Done
???
No equipment option
Workout done
Hope all of you be safe!
???
Good job still getting some fitness in!
Limited equipment
A. Did workout that was posted earlier:
E6 400m run + max db thrusters 55# until 4min
Did 5 sets and got 25 each time
B. Death by burpees got 13 in the round of 15
C. 5×8 double db row 55#
Fun workout thanks Tino!
Still putting in the work! ??
No equipment option;
A: Done ✔️
B: Got to 12 in the round of 17
C: ✔️
D: ✔️
Thanks for the adjustments team!
Great work Robert!
Limited equipment option
Started with a mile run
A) Run
And 35#db for goblet squat static hold
Death by burpees
Started with 9 got to 21 + 17. Total 212 burpees ?
C) shoulder press used 35# db that was heavy but all I had so I had to do single arm double was too much.
35# also for the bent over row and bicep curls but used only one with 2 arms it was too heavy otherwise but still wanted to get it in.
Wow! Looks like you doubted your fitness! That’s a lot of burpees!!! ????
I just picked a number and went ?
A) done. This felt really good today
B) up to 145
C) up to 115 then up to 130
D) 12:52 Rx
E) done
Thanks Tino! Hope your days been awesome!
Great to see you back being consistent with training!
Thanks so much Tino! It feels good! Hoping to keep this going when I’m back at work as normal too. ?
A)Done
B) 235(f.245 2nd ohs)
C1)up to 180
C2) 200(205 f.)
D)1600m Run
60 C2B(6×10)
30 H. P.Snatches(115)
*5 min rest
Death By Burpees
Rd of 17 +16 Burpees
All the burpees!! nice work Raul!
Did the home workout with limited equipment in the garage
A 2 sets done
Bike
Cossack sq
Plank hold
Pushups
Static goblet hold
B. Death by burpees
Made it to the round of 16 burpees only got in 13
About 11 min- I think lol
Ran into a wall quick on this one
C. 4 sets
Seated shoulder press 35 dB/empty bb
Bent over dB row 40
Bicep curl 35db
Empty Bella bar 4 sets 10 reps finisher
Shoulder press
Skull crushers
Bicep curls
Some light stretching glad to get something in…. ?
Good job getting in your workout!
Home workout ✅
Awesome! How did it go?
A. Done
B. Worked up to 115
C. Worked up to 95 for the complex then 115 for the snatch
D. Subbed the death by burpees WOD, but started at 1. Finished round 15 and stopped, so 110 burpees.
Death by burpees is weirdly hard to resist! Ah you made it that far though might as well see how far you can get
A. Two sets of: 60 second Run 30 seconds of Inchworms 60 seconds of BW Alternating Cossack Squats 30 seconds of Plank Hold from Push-Up Position 30 seconds of Push-Ups @ 21X1 30 second Static Hold in Bottom of a Goblet Squat @ 10 kg B. “Death By Burpees” over DB Started with 5 reps. I was able to complete 14 of 16 burpees in the twelfth minute. C. Four sets of: Seated Single arm Shoulder Press x 8reps @ 2111, 10 kg Rest 30 seconds Single arm Bent-Over DB Row x 10 reps @ 2111, 10 kg Rest 30… Read more »
All the burpees!! ???
A. Done
B. Worked up to 205. Felt heavy today
C. Started at 135, 155, 165, 175 and 185
D. Done! 195, 205, 215, 220 and 225
E. Finished RX 17:49. Snatches were tough
D. Done
Good job grinding through those snatches!
Finally, at home and now able to do limited equipment wod
A done
FUN WOD Anni in 6:48min because I wanted to do it
B done death by 16 Burpees
C done with two 15kg DB
D Stretching
Good job Florian!
Did the Limited Equipment Option
A. Done
B. Started with 5 burpees. I made it up to 13 burpees before dying. ?
C. Did 3 sets. 30# KBx8/8 SA Shoulder Press, 40# DBx10/10 BO Row, 30# KBx7/7 SA Bicep Curls.
D. Breathing done.
Burpee EMOMs. Always a good way to start the week!
Hello!
Hope everyone is safe and healthy ?
A) Done
B) 85lb last time I hit 77lb
C) 55 – 60 – 65 – 68 – 68lb
70 – 73 – 75 – 80 – 80lb (~ 90%)
D) 20:32 with Regular PU and 55lb Barbell (needed to take long breaks to catch my breath and strength is not back yet)
E) 80lb Barbell for row, 15lb Dbs Tate Press, 12kg KBs for towel carry
Have a good day ?!
??????? Keep up the good work and getting back to full health and fitness!
Thanks Tino! If I was 100% I would change the conditioning to the Death by Burpees ?❤️❤️❤️
First day on this programming ?
A. Done ✅
B. 60lbs (Snatches Is my weakest lift. Definitely need to work on technique and getting comfortable with the movement.)
C. 60lbs
D. 20 minutes. Done banded pull-ups and ring rows. 55lbs hang power snatches. Only done half of the pull-ups and snatches because of time (I really need to work on my time management)
E. 15lbs Tate Presses, 20lbs Rows, 35lbs Farmer Carries
Welcome to the community Amber!!!
Howdy!
A. Done.
B. Tried to find 3 heavy OHS with bamboo bar. Went up to 2 x 35 lbs KB.
C. Changed to On The Minute x 10 (10 rounds): 2×45-2×50-2×55-2×60-2×65 lbs, then…
On the Minute x 10 (10 rounds): 2×65-2×70-2×75-80-85-90-95 lbs.
D. Changed to:
2000 m Row
40 Strict Pull Ups
30 Hang Power Snatches at 65 lbs.
15:43
E. Done with 50 lbs DBs, Rows at 135, KB carry at 20 kg.
Have a great day!
Be safe with that bamboo bar and doing OHS!!
Solid day!
A. Done
B. 65kg up 5kg yaaas
C. All at 52.5kg then did snatch pulls at 70kg as not happy to snatch that heavy in the garage.
D. 17.08 with ring rows for C2B garage too low to kip and too many reps for strict C2B
E. Done with 35kg rows, 15kg farmers and 2.5kg tate press (sooo tough on my elbows)
I thought a new cycle started this week???
New cycle starts after the International Online qualifiers which begin April 6. They were postponed for 2 weeks.
https://morningchalkup.com/2019/12/17/four-sanctionals-join-second-international-online-qualifier/
Ah yeah makes sense – cheers! Stay safe x
I have followed Invictus for about 3 years. Great programming. I’m terrible about logging.
I just want to say thanks for the no equipment option.
Thanks for hopping on and saying that! Make it a new goal to post your results because we love seeing who is following and how its going. Have a great day
You’re welcome! Thanks for your kind words. Please post your results so we can track your progress and help where we can!
A. Done
B. Hit 275. 300 fail-staying true to that tempo made it tough! Lost it out the front
C. 135,155,175,185,195
200,210,220,230f,230f
D. 15:08 Feet kept hitting the ground and had to move several things in the way mid workout so switched to regular pull-ups with less of a leg swing after 20 ctb. Row and snatches felt good
E. missed kb skull crushers last week so gave these a go instead of Tate press 3×15
165 row 3×8
No towels so 25# plate pinch for 3×60’sec
Way to get your week started off right!
Making it work! Good job adjusting and getting a solid session in to start the week!