Primary Training Session
Get Moving || Warm-Up
Three rounds of:
60 Elbow or Push-Up Plank Hold
15 Banded Face Pulls
15 Ring Rows
30 Second Ring Hang
30-45 Second Nose to Wall Handstand Hold
Max Unbroken Ring Pull-Ups
A.
Five sets of:
3 Ring Swings + 1 Pop Swing
Rest 30-45 seconds between sets
Followed by…
Five sets of:
3-4 Jumping Ring Muscle Ups
Rest 30-45 seconds between sets
Followed by…
Invictus Muscle-Up Density Test:
Max Ring Muscle Ups in 90 seconds
Rest 60 seconds
Max Ring Muscle Ups in 60 seconds
Rest 30 seconds
Max Ring Muscle Ups in 30 seconds
OR
Five sets of:
15 Ring Rows + 5 Low Ring Turnovers
Rest 30 seconds between sets
B.
Four sets of:
L-Hang Hold on Bar x 15-20 seconds
Rest 30 seconds
Strict Toes to Bar or Knees to Elbows x 5 reps
Rest 60 seconds
Followed by…
Three sets of:
10-20 Unbroken Toes to Bar
Rest 60-90 seconds between sets
C.
Every minute, on the minute, for 32 minutes (8 sets of):
Station 1: 45 Second Echo or Assault Bike @ 70/64+RPM
Station 2: 50-100 Foot Handstand Walk
Station 3: 15 Toes to Rings + Max Double Unders
Station 4: Rest
Athlete Notes:
Today’s EMOM is another mix of aerobic conditioning and skill work. The first minute isn’t meant to smoke you, but it is meant to get you breathing hard before kicking up into a handstand. Try to maintain the pace on the assault bike, something that is about a 7-8/10 effort and then take 2 breaths before kicking into the handstand. If you’re still learning, this is the time to practice, so use that minute to just get as far as you can. Minute 3 we’re hopping back on the rings and blasting the midline a little bit for a movement that isn’t necessarily the highest skill, but it does increase time under tension in the workout so it’ll keep your heart rate elevated. Max out the double unders in that minute before resting in minute 4.
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.
Mixed Modal
Complete as many reps as possible in 8 minutes of:
1000 Meter C2 Bike or 500 Meter Row
10 Burpees Box Jump Overs (24/20″; 55+: step-ups okay)
500 Meter Row or 1000 Meter C2 Bike
10 Burpees Box Jump Overs (24/20″)
400 Meter Run or 500 Meter Ski
Max Wall Walks in the remaining time
Rest 60 seconds and repeat for THREE total sets.
*55+: Please reduce the BBJO to 6 reps each
Ropes & Sleds
Five sets of:
100 Foot HEAVY Sled Push
50 Foot Hand Over Hand Rope Pull
50 Foot Reverse Sled Drag
Rest as needed between sets
Zone 2
Accumulate 40-45 minutes at a Zone 2 Pace.
Options:
Concept 2 Bike Erg
Easy Jog
Hike
Outdoor Bike
**Special Note**
Please wear a heart rate monitor if you can during these, at least for the first few, so that you are able to get a good feel for pacing and how that affects your heart rate.