At Home Workout (No 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.
Complete as many rounds and reps possible in 25 minutes of:
300 Meter Run or 90 seconds of Jogging High Knees or Jumping Jacks
15 Deadlifts
15 Walking Lunges
300 Meter Run Jogging High Knees or Jumping Jacks
10 Hang Squat Clean and Press
15 Push Press
Use anything for weight that you have at home, such as a loaded backpack, duffle bag, or water jugs.
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
Followed by…
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.
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.
Complete as many rounds and reps possible in 25 minutes of:
300 Meter Run or 20/15 Assault Bike or Row
15 Dumbbell Deadlifts
15 Walking Lunges with Dumbbell Farmer’s Carry
300 Meter Run or 20/15 Assault Bike or Row
15 Dumbbell Push Press
5 Burpee Dumbbell Deadlifts
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
Followed by…
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.
Primary Session
A.
For time:
1000 meter Row
300 meter Run or 15/10 Calorie Assault Runner or Assault Bike
800 meter Row
300 meter Run or 15/10 Calorie Assault Runner or Assault Bike
600 meter Row
300 meter Run or 15/10 Calorie Assault Runner or Assault Bike
400 meter Row
300 meter Run or 15/10 Calorie Assault Runner or Assault Bike
200 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.
Handstand Play Time
Spend 10 Minutes working on handstands. If you feel confident with handstands then explore new ways to challenge yourself. Stairs/ramp, weave through cones, walk sideways, or walk backwards.
Followed by…
Three sets for max reps of:
Unbroken Strict Muscle Ups
Rest 60 seconds
C.
Two sets for times of:
75-Foot Handstand Walk
150 Double Unders
75-Foot Handstand Walk
Rest 3 minutes
D.
For time:
Row 2000 Meters
30 Shoulder to Overhead (135/95 lbs)
60 Toes-to-Bar
Rest until the running clock reaches 20:00, and then…
E.
For time:
Row 1000 Meters
20 Shoulder to Overhead (135/95 lbs)
40 Pull-Ups
Rest until the running clock reaches 30:00, and then…
F.
Complete as many rounds and reps as possible in 10 minutes of:
10 Overhead Walking Lunge Steps (135/95 lbs)
5 Muscle-Ups
G.
Three sets of:
60 second Front-Racked Kettlebell Wall Sit Hold
100-Foot Bearhug Sandbag or D-Ball Carry (150/100 lbs)
Rest 2 minutes
If you do not have access to a sandbag perform with heavy kettlebells held in the front rack position.
A. Done
B. Done in the garden and then I did 3×2 ring muscle up negatives on low rings as no overhead space for muscle ups in garage
C. Missed.
D, E and F all done but didn’t note the times ??♀️ did 55kg deadlift for STOH, strict pull ups and the AMRAP became 10 rev lunges, 5 press ups due to space etc did 21 rounds.
G. Done
Also did the NHS hero wod: 12 RFT 5 HSPU, 7 devils press 22.5/15, 19 DB front squats and 48 double unders.
A) 21:02 Rx this actually felt good today.
B) done
C) 4:47/5:07
D) 13:45 Rx
E) 6:41 Rx
F) 5 w bar MU slow on MU today
G) done
Thanks Tino! Hope your day was awesome!
Always a fun weekend with the boys! Enjoy the rest of your weekend!
Limited equipment option
Amrap 25
Used 35# db
4 rds
Did a 28 minute EMOM4 beforehand with some body building stuff
Enjoy the rest of the weekend!
Have a great rest of your weekend!
A. 17:23 w/ row and Echo bike.
B. Done; skipped MU, need to save shoulders for D/E/F.
C. 5:53/5:35
3×25’ for HSW sets, all UB; I’m much more confident with HSW, just need to get faster
D. 14:03 Rx
E. 6:58 Rx
F. 7rnds
G. Done
Felt better today but not great; still a bit off. Will rest, eat, and hydrate. Hopefully be back to full speed/strength Monday.
You’ll be good for Monday. Glad you’re feeling better! ???
Really liked today’s program. Was glad to get off the rower though; the rower got pretty old.
Primary Session: A. Done – 1200 m run – 50 Du – 800 m run – 50 DU – 600 m run – 50 Du – 400 m run time.. don’t know exactly.. around 22/23 min?? I forgot to look.. just tracked the running, which was around 17 min stoped the watch for the DU.. B. Done -working 10 Minutes on HS hold and a bit on HS walking the walking is still a piece of work!! – Cant do MU yet so I did instead most dips and Pull ups unbroken (3 Sets) 1. Rd: 6 dips, 6 strict… Read more »
Great finish to the week! So awesome to see you getting your training in with limited equipment and also dialling in your nutrition.
Hello!
Primary Session
A) 20:56 with Echo Bike
B) Banded transitions low rings – 5/4/4 , Banded Strict Ring Dips – 8/6/6
C) 15:10 with Bear Crawls (Gymnastic Program standard)
D) 15:48 scaled to 1500m row / 55lb Barbell/ 50 T2B
E) 8:21 scaled to 750m row/ 55lb Barbell/ 30 PU
F) 4 + 10 with 55lb Barbell and 5 Burpee Ring PU
G) Done with 8kg KBs and 65lb Sandbag
Today’s session ❤️❤️❤️.
Have a great weekend! ?
Fun way to end the week! ?♂️
A Done Row and Run
B Done 3×5 Muscle Up Strict
C Done
D Done 15’20”
E Done 9’50”
F 10 OH Lunge + 5 Muscle Up and dead ?
Enjoy your rest day, you’ve earned it!
Gym access today!
Power snatches w/slow pull
Pr cl +Pr cl +pwr jerks
D. 13:53
E.7:20
Every 2:30: 5-6 RMU, 5 rep box squat at 80-85%
Feels good to do full sessions but clearly I have not been doing all the workouts bc I did not feel strong on the longer rows
Wooohooo gym access!! Great to see you made the most of it and got a good session in!
Howdy! What a lovely session today! #JK A. 16:28 B. Done. For MU adapted to 3 x 25 Sitting Banded Strict Transition+Dip C. Adapted to: 75-Foot Bear Crawl 120 DU 75-Foot Bear Crawl 120 DU 75-Foot Bear Crawl 9:12 D. Done at 95 lbs and AbMat Sit Ups in 12:33. E. Done at 115 lbs and 20 Strict Pull Ups in 7:03. F. Did the OHWL as a trial today at 45 lbs and Jumping Ring Muscle Ups, 6 full rounds. G. Done. However, because our gym is lenting the equipment to our members we are with very little equipment.… Read more »
You loves every second of it, don’t lie!! 🙂
We went for a 13 km hike this morning ☀️ Did the following emom this afternoon:
Emom, 30 minutes:
Minute 1- Strict pull ups x 5 reps
Minute 2- Loaded lunges x 20 reps @ 17.5 kg ?
Minute 3- Push ups x 10 reps
Minute 4- Alternating pistols x 16 reps
Minute 5- Single arms db press 8 + 8 reps @ 10 kg
Have a great weekend! ??
Fun day of fitness!
Been laying low dealing with an illness! But got one in today
AMRAP 25 All with 30# medball
20 down ups
15 medball deadlifts
20 front rack medball alternating reverse lunges
20 down ups
15 medball cleans
15 medball overhead press
4 rounds + 55 Reps
Just what I needed hopefully Monday will get back to full training ??
Good to see you were still able to move today. I hope you feel better on Monday. Look after yourself.
Nice wod for today
Made 30 min amrap ?
Of limited equipment with kb
???
A. Done the Limited Equipment one since I don’t have a Rower. B. Done. I need to work a lot on my handstand walk. I done banded pull-ups instead of muscle ups. C. Since I don’t have handstand walks down or a rope I done 30 shoulder taps, 30 box jumps. Rest for a few minutes and repeated. D. Ran 800 meters, 30 shoulder to overhead at 65lbs, 60 knees to chest E. 800 meter run, 20 shoulder to overhead at 65lbs, 10 banded pull-ups (my arms and back was giving out on me) F. And G. I didn’t have… Read more »
If you’re looking for a more individualised approach we would be happy to help. Athlete + and Individualised programming would cater to those needs. General questions Can be posted here and we will do our best to answer them. You can find more info on the programs we offer here:
https://invictusfitness.com/online-programs/
or email info@invictusathlete.com
??
How can I change A in the primary session?? I don’t have a rower or A-Bike (sorry same Question like yesterday..)
Run 1200-800-600-400
50 double unders between runs (total of 150)
thanks tino!!!!
A) done (sometimes did open the mouth, it was actually pretty long) B) done, practiced after a little from elevated sit the turnover for mu C) 3:16 3:10 D) 7:14 row, 10:20 STOH, total time 13:40” E) 8:17 (did not catch the part times, was too dead) F) did 3 rounds 10m ohs lunges and 6+6 strict pu+ring dip At this point, i was just happy to do sg G) after like 15 min sitting done with body weight wall sit and 2x32kg front rack kb carry Damn after yesterday’s session i was so sore and dead, hard 2 days… Read more »
Tough week! Time to dial in some extra recovery this weekend. Look after yourself! ??
–
C. was 4 mins for both!!!
D. 12mins
E. 8mins
F. Misses this one!!
G. Loves this one!!!
Solid start to the program!
Thank you
Missing the full workouts at the gym ?
Hang in there dude. Control what you can control and make the most of the situation. We will get through this soon as we all do our part! ???
Thanks tino! I enjoy training here in home with my family and look for new stuff.
What do we do for warm ups in the primary one
Part A and B are used for priming but your activation and mobility will be specific to your needs. Use pieces like what we post daily for the Limited equipment options along with other pieces like what was posted on Monday. We also have lots of great articles on specific exercises that may be preferential to your needs on the blog. Just use the search engine and type in key words.
With D and E what can I do in place of the rower? I don’t have a Ski or Bike either.
Run 800 meters ?♂️ ?