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.
Every minute, on the minute, for 15 minutes (5 sets) of:
Minute 1: 60 seconds of 2 Alternating Lunges + 1 Air Squat
Minute 2: 45 Second Prone Plank Hold
Minute 3: 16 Tempo Mountain Climbers – hold each position for one second
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 20:00, perform the following…
Every 7 minutes, for 21 minutes (3 sets) for times of:
100 Jumping Jacks
25 Jumping Squats
20 Single-Leg Deadlifts (each leg)
(reach and touch the ground with both hands on either side of the front foot – you can also use a backpack or anything you can safely load with)
Rest 2 minutes and repeat for a total of THREE sets. We are looking for each set to take between 4-5 minutes, so load accordingly. We want all athletes getting at least 2 minutes of rest so that they can produce high power output for the next set.
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
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.
Every minute, on the minute, for 15 minutes (5 sets) of:
Minute 1: 60 seconds of 2 Alternating Lunges + 1 Air Squat
Minute 2: 45 Second Prone Plank Hold
Minute 3: 16 Tempo Mountain Climbers – hold each position for one second
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 20:00, perform the following…
Every 7 minutes, for 21 minutes (3 sets) for times of:
500 Meter Row or 40/30 Calorie Assault Bike
25 Thrusters
20 Hang Power Cleans
Rest 2 minutes and repeat for a total of THREE sets.
Use a load for the thrusters and hang power cleans that you can perform with a maximum of one break for each movement on the first set. We are looking for each set to take between 4-5 minutes, so load accordingly. We want all athletes getting at least 2 minutes of rest so that they can produce high power output for the next set.
Be creative with objects. You can use a barbell, dumbbells, sandbags, a backpack, etc…for the thrusters and hang power cleans.
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
Primary Session
A.
Every 4 minutes, for 12 minutes (3 sets) for times:
30/20 Calories of Assault Bike
30 Barbell Overhead Reverse Lunges (20/15 kg)*
*Try to bring your grip in narrower on each set with the goal of getting to the same grip as you would use to jerk.
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 3 minutes, for 30 minutes (10 sets):
Clean & Jerk
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 1 rep @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 1 rep @ 90+%
*Set 8 – 1 rep @ 90+%
*Set 9 – 1 rep @ 90+%
*Set 10 – 1 rep @ 90+%
Build to today’s heavy single.
C.
In 15 minutes or less, build to today’s “heavy”…
Back Squat x 1 rep
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 2 reps @ 90-95% of today’s heavy single
D.
For time:
60 Double Dumbbell Box Step Overs (50/35 lbs to 24″/20”)
40 Double Dumbbell Burpee Deadifts (50/35 lbs)
20 Double Dumbbell Hang to Overhead (50/35 lbs)
Primary Session (Done on Wednesday) A. Done (3 Sets) -100 Single under (in my house DU are difficult… so did just SU) -30 rev. Lunges (15kg) 1Rd: 3:28 2Rd: 4:07 3Rd: 3:23 B. Done (perfect– just today I got some drops.. so I could do the session) 30/35/37,5/40/42,5/45/46/47/48/ 50 kg (felt good, I think that I could have even gone a bit heavier 🙂 C. Done 35/45/55/65/ 75 kg = Should have done it between 67,5 -71 kg started 1 Set with 70 felt too heavy and I went down to 67 for the last 2 Sets. That felt just… Read more »
A. 3.32/3.47/3.51, held 1min pause between sets
B. Up to 120kg(96%), failed 125kg on rep 10
C. Up to 170kg, then 3×2 @ 152,5kg(90%)
D. 11.31, scaled weight to 15kg
A.Done, 3:10,3:20,3:40
B.235
C.295
D.Skipped
You missed the most fun part!!
Sorry coach, I skipped it because of back pain.
A. 2:38/2:31/2:37/2:39
Done w/ Echo bike
B. Up to 115Kg(95%)
C. Up to 171Kg
3×2 @ 162.5(95%)
D. 9:14
Stepovers – 20/10/15/15
Burpees – 20/20; should’ve just gone UB
H2O – 10/10 C&J
Damn right you should have! 🙂
?????
Limited equipment
A. Bike sprints 10 cal hard / 5 easy X 5 (75 cal) then 3min rest, 3 rounds
B. Every 7min with 40 cal echo / 25 thrusters 16k kbs / 20 hang snatched 16k thrusters
5:47 5:55 5:42
Fun stuff thanks Tino!
??
Limited equipment option
Used 35 dumbbells for thrusters and HPC subbed the row/assault bike for 400 m run
Didn’t record times but I had over 2 minutes rest so I started on the 6 to only give myself 2 minutes rest
Did thrusters in 2 sets 12/13
Did power cleans 10/10 both with quick reset.
Thought this was going to be harder than it good times!
Solid session! ???
A) done
B) 115/130/140/150/160/170/175/180/180/185
Felt pretty strong today! No Pr, but I haven’t felt this solid in a bit
C) up to 225, then sets @ 215. These felt strong too!
D) 8:27 Rx this was fun!!
Thanks Tino! Hope your day was awesome! Can I email you and ask a question too??
Two strong days of work!!!
For sure, shoot me an email!
Thanks!! What is your email?
tino@crossfitinvictus.com
That’s what I *thought*…. can’t be too sure! Haha
Thanks! I’ll shoot it along in a few!
A: ✔️ 3:45, 3:30, 4:00. That felt hard haha
B: 135×2, 155×2, 165×2, 175×1, 185×1, 195×1, 200×1, 205×1, 215×1, 225×1. Missed the first attempt at 225 then power cleaned it! I have been stuck at that weight for a long time and to power clean it today felt awesome!!!
C: 135,155,175,195,205,215,225,
Got a call at the FD so wasn’t able to finish the workout. But I’ll take a PB for the day!!
Great job on that 225lb., power clean! Congrats!!
A Done Cal Row and Barbell 20kg
B Done 106kb 100% 108kg fail
C 1RM 140kg 3×2 126kg
D
60 Box Step Overs 1 DB 22kg and 1 KB 24kg
40 Burpee Deadifts 1 DB 22kg and 1 KB 24kg
20 Dumbbell Hang to Overhead 1 DB 32kg
Cap 17’00”
Great job making part D work! Good days training!!
It worked very well. dont stop the work !!!
Howdy! A. Done. B. Changed a little bit as my shoulder still needs a milder weight progression. Worked up on rep from 175 to 245 lbs. First time doing split jerks since my injury. It felt good, although I feel very little confidence. No pain. So I guess at this point all I need is to get more reps so we build back the confidence. C. Built to 380 lbs, then 2 reps @ 342 lbs. D. Died in 19:05, Rx. As usual, the step overs destroy my arms as I have to bend my elbow so that the DBs… Read more »
Sweet bicep pump from the dumbbell curl step overs ??
Great to see you back split jerking and putting some load (safely) Overhead
A. Emom, for 15 minutes (5 sets) of:
Minute 1: 60 seconds of 2 Alternating Lunges + 1 Air Squat
Minute 2: 45 Second Prone Plank Hold
Minute 3: 16 Tempo Mountain Climbers – hold each position for one second
B. Every 7 minutes, for 21 minutes for times of:
100 Double unders
25 Jumping Squats
20 Single-Leg Deadlifts (each leg) @ 10 kg db
1- 4:01
2- 3:42
3- 3:36
Glad the at home program has been useful to you!
For the limited equipment option what can I replace the row or bike for?
400 meter run ?♂️?
Thanks Tino!!
Hello!!
A) Done
B) 70 – 83 – 88 – 93 – 98 – 103 – 105 – 108 – 2 x 110lb ( 93%)
C) Up to 165lb then 3 x 2 x 148lb
D) 15:23 25lb Dbs for Step Overs and Hang to OH , RX for the burpees.
Step Overs were slow because I need to be careful with the knee , Burpees in sets of 7-9 reps, Hang to OH 13/7
Have a great day! ?
One day at a time… ?
Exactly! Great work Sabrina!
I did the Limited Equipment Option:
A. EMOM done.
B. 3:47, 3:41, 3:38. I used 100 jumping jacks, 25 DB Thrusters @ 40#, and 20 DB Hang Power Cleans. I modified to every 6 minutes so I could have the 2 minute rest.
Hows your legs feeling after yesterday??
Oh yea. Shoulders and legs were definitely feeling it after yesterday
A. Done but not within time haha about 18 lunges each time.
B. C&J to 70kg then clean to 80kg – not happy to jerk heavier in the garage too small for my poverty jerk.
C. 87.5kg ? doubles at 80kg
D. Switch step overs for barbell front rack lunges as planning to do Chad on Saturday 8.54 DB hang to OH felt good. Last time this came up I had to scale to one side at a time. Whoop!!
Making it work on the space you have, still making progress and getting good sessions in! ??
1 mile run outside (30 miles for this month), Push ups, V ups, Strict presses with a light body bar, sets of 20, into sets of 10 for push presses, then sets of 15 X 3 bar rows
Consistency! Nice work
Thank you sir.
A. Done
B. No jerk for shoulder just took 20 minutes to build to a heavy clean
315 bar crashed big time but happy to hit this today
C. 350/325×3
D. 9:35 RX
Step overs 35/10/10/5
Burpees slow
Hang to OH all snatches UB
Was happy to see E was a typo!
Nice work on the hang snatch. Make sure you push those burpee deadlifts. That is where the workout is made
Yea I know I coulda been faster there! And just picking up the DBs faster after the step overs
A. All sets between 2:30-2:35 nose breathing
Climbing up to 3 sets of clean pull+hang clean +front squat + jerk @85%
D. 10:08 Rx feel like I went smooth and steady. Could have made up time maybe if I pushed the burpee part
Ended with handstand walks, DB rows, and V ups since I’ve missed these things in the past
Another step in the right direction! Solid session Brooke!
Primary session
A) ✅ enjoyed this warmup
B) 90-105-115-120-125-125-130-135-140 (haven’t hit 140# in a few months yay!) Didn’t go higher since afraid to drop weight early with neighbors
C) Hit 195# today … today I am toast after yesterday’s thrusters ? … 3×2 @185#
D) sad I didn’t gave time to get to… will do later
Yesterday’s workout was ????
Still a solid session today! Great work hitting 140!
In D by the mast movement, is there any suggestion how should we move the dumbell? Snatch from btw. the legs? Hang clean and jerk wirh dumbells side by the body?
And, if maybe you have tome tip for the step overs, i would appreciate that as well, for some reason it feels like I’m never doing too efficient them. Thanks in advance! 😀
On the step over stay low as you pass over the box. I like to almost swing them as I pass over using the momentum of the swing to help the step over. It almost become weightless. On the hang to overhead it’s almost personal preference and also how your legs feel. Going from between your legs will use more back where as by your side allows you to use more legs. Snatching is faster but will jack your heart rate and fatigue your grip more. You’ll be able to control heart rate better and bye grip fatigue using clean… Read more »
Thanks for the tips, i’ll definitely gives these a shot today or maybe tomorrow, momentan don’t feel 100%.