A.
Every 3 minutes, for 15 minutes (5 sets):
3 Cleans + 1 Jerk
(Perform 3 cleans, dropping the bar each rep, and after the last clean perform a jerk)
*Sets 1-3 = 1 rep @ 72.5% of 1-RM Clean & Jerk
*Sets 4-5 = 1 rep @ 77.5% of 1-RM Clean & Jerk
B.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Sets 1-2 = 3 reps @ 75%
*Sets 3-4 = 3 reps @ 80%
*Sets 5-6 = 2 reps @ 85%
C.
Every minute on the minute for 21 minutes:
Minute 1: 10 Burpee Deadlifts (50/35 lbs)
Minute 2: 15/10 Calorie Assault Bike
Minute 3: 20/15 Calorie Row
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Once again.
A. 62, 65, 70, 72, 75 kg
B.
82, 85
90, 90
95, 95
C. did some bench presses (90 x 7, 85 x 8, 80 x 9) and marine row (65 x 8, 62 x 9, 60 x 10)
A.
60, 60, 65,
70, 72.5, 75 kg
B.
75, 85
90, 90
95, 95 kg
C. no time – did some BMU practice
A: 80/85kg
B: 105/115/120kg
C: done (scaled to 10 & 15 cal after 2nd round)
A. Sets 1-3: 180 lbs
Sets 4-5: 190 lbs
B. Set 1-2: 280 lbs
Set 3-4: 300 lbs
Set 5-6: 315 lbs
Ok did this on sunday, and decide to go slightly higher on the %
A: Set 1-2 @ 72.5kgs Set 3 @ 77.5kgs Set 4-5 @ 82.5kgs (1rm 100kgs)
B: Set 1-2 @ 87.5kgs 3-4: 97.5kgs 5-6: @105 (1RM 115)
C: Done. Avarage of 6-8 Burpees, 10 cals on the ski erg (don’t have the bike) and 15 cals on the rower.
A. Done @ 87,5 and 92,5 kg
B. Done @ 97,5/105/110kg
C. 6burpee DL @17,5kg db
12 Cal Bike
15 cal row
C. Done rx, those last two rounds got rough! Really happy I did it rx though ?
D. Not for time:
15 cal ski
15 DB step ups (35s)
A. 1-3: 80kg
4-5: 85kg
B. 1-2: 97kg
3-4: 104kg
5-6: 110kg
C. Done
This one got me mentally. Started RXd but from round 3 on I tried to stay consistent with about 10-15sec rest each round (~8cal on our Death Bikes, ~12cal row)
A. 185, 185, 185, 205, 205
B. 225x3x2, 235x3x2, 250x2x2
C. Did the first 3 minutes RX and then scaled the rest to:
Minute 1- 10 burpee DL 50’s as RX
Minute 2- 12 cal assault bike
Minute 3- 15 cal row
A. 185 185 185 195 195
B. 225 225 245 245 255
C.
Min 1 – 8 DL burpees 55# dbs
Min 2 – 15 cal AD
Min 3 – 15 cal row
Great workout thanks!
A) 235, 235, 235, 255, 275
B) 265, 275, 275,275, 285, 305
C) Done
A. 215-245
B. 285-325
C. Done RX 26 spm rower, 80+rpm on bike
A. 1-3 @ 90Kg/4-5 @ 102.5Kg
B. 117.5/117.5/127.5/127.5/137.5/137.5
C. Done. Subd 45 sec DU and 200m sprint; no rower or bike.
A. 87.5, 92.5kg
B. 105, 112.5, 120kg
C. 10 burpees 22.5kg, 15cal, 18cal
Wow the last 2 Rounds on the row were a killer
A. 135/145
B. 175/185/195
C. Done
What is Invictus’ take on what’s going on? What are you telling your athletes. Gym morale very low.
I think its exciting that theres the prospect of 16 big competitions you can train for! You can actually be a professional athlete with the scope of sponsors getting involved and athletes actually getting paid to compete.
A. 120/130
B. Skipped. Did hip rehab stuff instead.
C. Done.
Min 1: 25-32 sec
Min 2: 30-45 sec
Min 3: 45-52 sec. Made all the rounds except round 5 and 6 where I only got 13 and 14 cal.
A. 115,120,125,130,135
B. 135×2, 140×2, 145×2
C. Done RX
Bike:30-40s
Row:45s
Burpee deadlift:35s
A) 230/235/240/245/245
B) 289/300/323
C) RX for three rounds
After that always got the burpees RX but did not get the cals, bike always between 11-13 and row was around 14-16. Kept the minute on the minute.
Whoever did this RX, you are awesome!
Have a great weekend!
Need to embrace the pain a little more!!
?
A. 145/155/155/165/165
B. 175/175/185/185/195/195
C. Done
A.165/170/180/180/180
B.190/200/200/205/215/220
C.Done