General Warm-Up
Partner 1 Bikes at easy pace while Partner 2 completes the exercise below. Switch after every exercise.
Perfect Stretch x 45 seconds per side
Inchworm to Push-Up x 6 reps
Russian Step-Ups to Box x 6 reps per leg
10 Air Squat + 10 Jump Squat
Have members finish the warm-up with a at least one warm up run of the woprk where they practice trasitions with their partner!
Team Conditioning
Full Effort (Performance)
Four 5-minute quarters for max reps in teams of three of:
3 Box Jump Overs (24/20″)
6 Dumbbell Push Press (50/35 lbs)
9 Kettlebell Swings (24/16 kg)
Rest 3 minutes between quarters.
Only one team member may be working at any one time, and that team member must cycle through each exercise before the next teammate may begin. Total time is 40:00.
Full Victory
Four 5-minute quarters for max reps in teams of three of:
3 Box Jump Overs (20″)
6 Dumbbell Push Press (35/20 lbs)
9 Kettlebell Swings (16/12 kg)
Rest 3 minutes between quarters.
Only one team member may be working at any one time, and that team member must cycle through each exercise before the next teammate may begin. Total time is 40:00.
Want to add some additional accessory work to your training? Then check out 8 different Invictus Accessory PDF’s found here!
3/3/3/3 1:2
full effort Rx solo 1:2 work:rest
2 rnds + 6 reps
2 rnds + 16 reps
3 rnds
3 rnds
My math doesn’t add up, 4x5min + 4x3min = 32min. Am I doing something wrong?