Activation, Mobility & Warm-Up
Over the Shoulder Barbell Stretch x 60 seconds per side
Bulletproof Shoulders – PVC Pipe Pass Thrus x 60 seconds
Band Assisted Ankle Pulse x 60 seconds per side
and then …
“Barbell Warm-Up”
60 Second Back Squat Hold at bottom of Squat
and then …
Two sets of (empty barbell):
3 Strict Press
3 Push Press
3 Push Jerk
3 Front Squats
3 Thrusters
A.
This is one of our favorite workouts at Invictus. The Masters community did this workout last on March 21, 2020. Please go back to compare your scores from then if you were following then. Enjoy!
“Last Man Standing”
On the minute, every minute, perform the following – once you fail at a certain movement, move immediately to the next (starting with the next minute interval):
Push Press x 1 rep
35-54: start at 135/95 lb and add 10 lb. every minute
55+:
start at 115/75 lb and add 10 lb. every minute
——–
Front Squat x 1 rep (start with the weight you finished with on the push press, add 10 lb. every minute)
——–
Picking up on the one-minute segment that you would have been starting your next round of front squats, perform 20 Wall Ball Shots on the minute, every minute, for up to 7 minutes. (If you make all 7 sets, terminate this portion of the workout and move on.) If you cannot complete all 20 shots within the designated minute, this portion of the workout is over . . . move on to the next phase of the workout.
35-54: 20 lbs to 10′ target/14 lbs to 9′ target
55+: 20 lbs to 9′ target/10 lbs to 9′ target
——–
Picking up on the minute you would have been starting your next set of wall ball shots, perform: 5/3 Muscle-Ups on the minute, every minute, for a maximum of 7 minutes.
If you cannot complete all 5/3 Muscle-Ups within the designated minute, your workout is over.
55+:
5/3 Strict Ring-Dips
If you cannot complete all 5/3 Strict Ring-Dips within the designated minute, your workout is over. (Goal is to keep working for as long as possible…to be the last man/woman standing.)
B:
Three sets of:
Banded Glute Bridge
x 15-20 reps (fast)
Rest 45 seconds
Powell Raises x 6-8 reps per side @ 3111
Rest 45 seconds
Athlete Notes:
You all get a special treat with an Invictus classic today! The whole goal of this workout is to be the last man/woman standing. Read the instructions carefully and have so much fun with this one! Make sure you adhere to the 7 minute cap for the wall ball shots and muscle-ups (I don’t want too much volume here) and have fun. Grab some friends and have them join along for this classic!
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.
Mixed Modal Conditioning Option
Complete as many calories possible in 5 minutes of:
40/30 Calorie Row or Bike Erg
20 Alternating Jump Lunges
30 Double-Unders
Max Calorie Row or Bike Erg in the remaining time
Rest 3 minutes and repeat for FOUR sets