Mobility & Activation
400 Meter Easy Run
Followed by …
Alternating Reverse Lunge x 8-10 reps
Alternating Lateral Lunge x 8-10 reps
Perfect Stretch x 4-5 reps
and finish with …
Floor Slides x 5-8 reps
200 Meter Medium Pace Run
30 Plank Shoulder Taps as fast as possible
A.
One set of:
Back-To-Wall Handstand Hold x 45-60 seconds
Rest 60 seconds, then. . .
Four sets of:
Handstand Walk x 10-25′ OR 2 Wall Climbs
Rest 60 seconds, then. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Back-To-Wall Handstand Marching OR Wall-Facing Handstand Marching x 30 seconds max reps
Followed by. . .
One set of:
Nose-To-Wall Handstand Hold x 60 seconds
B.
Back Squat
*Set 1: 8 reps @ 65% of 1-RM
*Set 2: 6 reps @ 75%
*Set 3: 4 rep @ 85%
*Set 4: 2 reps @ 90%
Rest 2 minutes between sets
C.
Please complete at Zone 2 pace (60-70% of max HR):
Four rounds of:
BikeErg or Row x 20 calories
Waiters Carry x 100 feet (50′ feet per arm)
Assault Bike or Ski Erg x 20 calories
Front Rack Carry x 50 feet
Row or Assault Bike x 20 calories
Farmer Carry x 100 feet
Weight is up to the athlete
Athlete Notes:
Only two more weeks of specific Zone 2 training then we will retest and see if you feel a difference in aerobic output while regulating your heart rate by testing an old workout! Just a reminder for those who have joined in the last week or so that Zone 2 is one of five distinct zones distinguished by percentage of your heart rate. Zone 2 is measured by 60-70% of maximal heart rate and will help improve your overall aerobic base. Is it sexy ?? Not particularly. But will you see results over time with improved aerobic capacity. Absolutely. Read more about its benefits here: https://invictusfitness.com/blog/zone-2-training/
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Strength Accessory Option
A.
Every 2 minutes, for 8 minutes (2 sets) of:
Station 1 – Bench Press x 6 reps @ 80% of 1-RM
Station 2 – Slider Hamstring Curls x 12-15 reps @ 2111
(if you don’t have a Valslide or furniture sliders, perform prone lying banded leg curls for 25-30 reps)
B.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Seated Overhead Press x 12-15 reps @ 2111
Station 2 – Single-Arm Kettlebell Swings x 12-15 reps each
(externally rotate – thumb to the ceiling – at the top of each swing)
Station 3 – Stationary Dips x 10-15 reps @ 1111
Station 4 – Side Plank x 30-40 seconds each side
Handstand walking work followed by the backsquats at 80, 95, 105, 110kgs.