PERFORMANCE
Warm-Up.
Choose one of the following and spend 5 minutes with it:
Followed by…
3 Minutes Assault Bike w/ Nasal Breathing Only
Followed by…
Static Hang x 60 seconds
Wall Slides x 60 seconds
Handstand Hold x 60 seconds
Followed by…
Two Rounds (ramp up intensity throughout):
5 calorie AB
5-Line Shuttle Run
5 Push Press
Followed by…
Power Breathing Practice
**This is to ramp you up for the workout! It can also be used as a tool to down regulate your heart and breath. Please do not skip this!!**
Then…
Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 – 20 Double-Unders + 10 Deadlifts (275/185 lbs)
Station 2 – 20 Double-Unders + 10 Strict Handstand Push-Ups
Station 3 – 20 Double-Unders + 12 Chest-to-Bar Pull-Ups
Station 4 – 200 Meter Run
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
When the clock starts, perform…
Two sets of:
60 Seconds of Run/Bike/Row
60 Seconds of Inchworms
30 Seconds of Plank Position Pike Jumps
60 Seconds of Alternating Scorpion Kicks
30 Seconds of Divebomber Push-Ups
30 Seconds of Ground to Sky Reaches
Rest 60 seconds
When the running clock reaches 15:00, perform the following…
Every minute, on the minute, for 20 minutes (5 sets of):
Station 1:20/15 Calorie Bike or Row
Station 2: 15-20 Toes to Bar OR Alternating V-Ups
Station 3: Max Reps Alternating Dumbbell Snatches
Station 4: Rest
NO EQUIPMENT SUGGESTIONS:
Bike or Row – Substitute 45 Seconds of Jumping Jacks
Alternating Dumbbell Snatches – Substitute Elbow Jacks
When the running clock reaches 35:00, perform the following…
Five sets of:
20 Banded Biceps Curls
20 Banded Triceps Extensions
10-15 Supinated Grip Bent Over Rows
10-20 Unbroken Tempo Push-Ups @ 1111
Rest as needed between sets
NO EQUIPMENT SUGGESTIONS:
Banded Biceps Curls – Substitute Towel Curls
Banded Triceps Extensions – Substitute 10 Bodyweight Triceps Extensions
Supinated Grip Bent Over Rows – Substittue Bodyweight Bent Over Reverse Flys
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.
No time for any of the warm up.
Did like 12 jumping jacks and some leg stretch.
All double unders
Deadlifts at 225 (I don’t have to impress anyone)
HSPU= Strict DB press (50s)
All c2B
200m= 20 2 count mountain climbers
(40-60mph gusts in Vegas, no thanks)
Fun, and sweaty!
Scaled all over the place. 🙂 DL @ 175. Heavy enough to break it up not too heavy to make me die and lose good positioning… (We’ll see if I’m sore tomorrow.) SHSPU – 10/ 8 / 8 / 7 / 8 – PT told me to stop doing HSPU on a padded box so had to fool around with plates and an abmat for the set up. Don’t like doing them off of plates! My hand always feel like they are in the wrong place. So I discovered that I can do CTB (probably regular pull ups too, but… Read more »
Who cares if you scaled! You got good work done and went faster than everyone sitting on the couch!
Great job!
Haha! True story. 😉 Thanks
A1. Muscle Snatch x 2 – 55#, 60 A2. Power Snatch x 2 – 65#, 70 A3. 3 position snatch – 75#, 80, 85 A4. 2 Snatch Lift off + Snatch Pull + Snatch – 90#, 95, 95 B. E90s for 30 min 20 DU + 10 DL @ 185 20 DU + 10 Strict Press @ 55# 20 DU + 9 C2B 200m TM Run – 7mph / 7.3 / 7.5 / 7.7 / 8 ***All DU were UB …DL’s broken in round 1&3…Strict press all UB…C2B in singles I like the way Anika put this one..enough rest to… Read more »
Done. Subbed pike push-ups off a box for shspu, and did 3 c2b each round and 9 regular pull-ups. Great workout! Enough rest to make it manageable, but enough reps to make it tough. Have a great weekend everybody!
Decided to go for a nice run this morning and explore this new area and it was stunning. Full moon still up at 0600 heading west and then sunrise on the way back home!
11.5km 56 mins, pleased with that as haven’t run over 1 mile for over a year!
Done as Rx
Fun week. Go get em’ everyone.
That was dirty.
First four rounds I was able to complete rx. Fifth was scaled to half on the lifts (deadlift, handstand push-ups). Still muddy and slick here in NE so I opted for walking lunges x20/rd.
Every 01:30 mins for 30 mins do:
20 Double Unders
10 Deadlifts, 275 lbs
20 Double Unders
10 Handstand Push-ups
20 Double Unders
12 Chest-to-bar Pull-ups
20 Walking Lunges
Time for an arm pump.
I’ve been following the programming here for a couple of weeks now. I’m particularly interested in the strength that is prescribed daily. If I were to join in, would you suggest that I go a start on Jan.1 or pick it up on the current week?
Good morning Heather. I would recommend that you just jump in to the current cycle and adjust your percentages to your current capabilities. I could be wrong, but I don’t notice that the cycles really ramp up on intensity or are dependent on a previous cycle to reach the designed stimulus/result. I see it more of that you base your percentages off of how strong you are at the beginning of the cycle and if you work hard enough you should be somewhat stronger at the end of the cycle. Which in turn makes you that much stronger at the… Read more »
Awesome! Thank you! How often do cycles change?
Welcome 🙂 6 weeks? Maybe more?
Welcome Heather…you’ve come to the right place! Luke is spot on with the Invictus program…it’s very well designed so that everyone at any skill level can jump aboard. They also offer the fitness version…and I’m positive we’ve all had days that we nit picked at that workout to suit our needs for the day. Don’t forget to post daily and ask any and all questions…we are kind of one little happy family that works out together…separately.
Thank you! How oft udon the strength cycles change?
Each cycle goes for about 6-8 wks but we don’t always jump back into them right away. For example, we finished our DL cycle back in early Jan and haven’t restarted that one.