Warm-Up | Performance & Fitness
Two sets of:
Hang x 30 seconds
Prone Plank x 30 seconds
Wall Ball Halo x 5 reps per direction
Followed by…
Two sets of:
Scapular Pull-up x 10 reps
Kip Swing x 10 reps
Air Squat x 10 reps
Dive-Bomber Push-up x 10 reps
Then…
“Invictus Baseline Interval Test”
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 10′)
Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.
Compare your results to June 21, 2023.
A. 3 rounds of BICT
B. Against a 5-minute running clock…
20/15 Calories of Assault Bike
400 Meter Run
Max Reps of Burpee Box Jump-Overs in remaining time
Rest 2 minutes, and repeat for a total of FOUR (4) sets
17/14/11/13
2:55/2:54/2:48/2:42/2:44/2:50
16:53 rx
1:58/1:52/1:56/2:15/3:36/3:38
15:17 Rx
Should slower down the first three rounds but this is my first experience with this test.
Done. Always tough, but it felt good to push through.
2:26, 2:26, 2:21, 2:22, 2:33, 2:36
52 seconds faster than the last time I did it in March.
3:32/3:49/4:12/4:19/4:32/4:23
24:47
-all RX except for wall balls, 20# to 9ft cuz garage life.
-Never done this one before and happy I could get it done. Upper body Gymnasty is not in my wheelhouse (yet).
1:11
1:08
1:12
1:11
1:10
1:11
2:15/2:20/3:30/3:40/3:45/4:25
19:55
Try for 3:15 rnds and get faster next go