A.
Two sets of:
Single-Arm Ring Row x 5 reps each arm @ 2111
(keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)
Rest 15 seconds
Reverse-Grip Push-Ups x 10 reps @ 2111
Rest 15 seconds
Band Pull-Throughs x 10 reps @ 2011
(focus on maximal contraction of the glutes and full extension of the hips while keeping belly braced)
Rest 15 seconds
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 5 reps each leg @ 2111
Rest 15 seconds
B.
Every 90 seconds, for 12 minutes (8 sets):
Clean & Jerk x 1.1 @ 80-85%
C.
Every minute, on the minute, for 21 minutes:
Minute 1 – 15-17/10-12 Calories of Assault Bike
Minute 2 – 20 Double-Unders + 10 Wall Ball Shots (30/20lb.)
Minute 3 – 10 Toes-to-Bar
-OR- if you are competing in the Wodapalooza Online Qualifiers. . .
“Wodapalooza Qualifier Workout 6”
For max meters:
8 Minutes of Rowing on Concept 2 Erg
Full warm-up and strategy notes available on the Invictus Athlete Program
. Now is the perfect time to switch over as we get into competition season with the new cycle starting October 22nd.
D.
Three sets of:
L-Sit Hold x Max Time
Rest as needed
15 Ring Push Ups + 30 Second Ring Front Leaning Rest
Rest as needed