General Warm-up
200 Meter Nasal-Breathing Jog
Bike x 30 Seconds @ light pace
Bike x 20 Seconds @ medium pace
Bike x 10 Seconds @ fast pace
20 Body Weight Walking Lunges
10 Moderate Kettlebell Swings
and finish with …
200 Meter Run @ workout pace
10 Kettlebell Lunges
10 Kettlebell Swings
Back in to workout strategy and pacing
ConditioningÂ
Full Effort
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
800 Meter Run (together)
80 Walking Lunges with 24/16kg Kettlebell Farmer’s Carry (20/20/20/20 – alternating partners)
400 Meter 24/16 kg Kettlebell Farmer’s Carry (walk together – only one partner carrying KBs at a time)
80 24/16kg Russian Kettlebell Swings (20/20/20/20 – alternating partners)
Each pair only gets one set of KBs or DBs.
Full Victory
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
800 Meter Run (together)
80 Walking Lunges with 16/12kg Kettlebell Farmer’s Carry (20/20/20/20 – alternating partners)
400 Meter 16/12kg Kettlebell Farmer’s Carry (walk together – only one partner carrying KBs at a time)
80 16/12kg Russian Kettlebell Swings (20/20/20/20 – alternating partners)
Each pair only gets one set of KBs or DBs.
Goal: Have fun 🙂
Want to add some additional accessory work to your training? Then check out 8 different Invictus Accessory PDF’s found here!
Solo 3×800 and 2 half rounds