Mobility + Activation
Thoracic Twists x 30 seconds
Banded Hamstring Pulses x 30 seconds per side
Bird Dog x 10 reps per side
Warm-Up
Two sets of:
60 Seconds Row
30 Seconds Reach Thrus
30 Seconds Skydivers
60 Seconds Assault Bike
30 Seconds Banded Good Mornings
30 Seconds Light KB Swings
A.
Kick up to Handstand on Wall x 5
and then …
Six sets at a relaxed pace of:
200 Meter Run
5 Strict Handstand Push-Ups OR 2 Wall Walks
(55+ may use a 3-5″ riser if they desire)
Scaling options for strict handstand push-ups:
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
L-Seated Dumbbell Press (choose a weight that is challenging but you can do unbroken)
B.
Every 45 seconds, for 12 minutes:
Banded Deadlifts x 1 rep @ 60% of 1-RM Deadlift
C.
Devil’s Sweet Tooth
For time:
24/18 Calories of Assault Bike
12 Devil’s Presses
20/14 Calories of Assault Bike
10 Devil’s Presses
16/10 Calories of Assault Bike
8 Devil’s Presses
12/6 Calories of Assault Bike
6 Devil’s Presses
35-54: 50/35 lbs
55+: 35/20 lbs
Time Cap: 15:00
D.
Core Tabata
Four sets of:
20 Seconds Side Plank Rotations (R)
10 Seconds of Rest
50 seconds of rest and then
Four sets of:
20 Seconds Side Plank Rotations (L)
10 Seconds of Rest
50 seconds of rest and then
Eight sets of:
20 Seconds Alternating V-Ups
10 Seconds of Rest
General Training Notes:
We are starting this session by building in some volume for your strict handstand push-ups/wall walks at a relaxed pace. The run is there to give your arms a quick rest and to get you breathing just a bit. If you are strong with sHSPU then please add a deficit.
Devil’s Sweet Tooth is another classic Invictus workout that we are having our Masters test! This workout really comes down to how quickly you can move through the devil’s presses. There isn’t much time gained/lost on the bike if you are keeping a fairly strong pace but just make sure that your bike pace allows you to get off and go straight to the devil’s press. It is all downhill once you get through the 10 reps. Use your core as you pop those dumbbells from the ground to overhead so you don’t feel these in your back as much. Try to keep the dumbbells close to your body but if these cause any shoulder pain then reduce the load or sub dumbbell ground to overhead. Can anyone go sub 11:00 on this?
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Running Option
5:00 Warm-Up
5K Run