**TRANSITION WEEK – Our official regionals preparation program, as well as our early off-season program will begin on Monday, April 4. Get yourself rested and ready to begin on Monday.
A.
Every minute, on the minute, for 12 minutes, complete:
Minute 1 – Shoulder Opener x 45 seconds
Minute 2 – Press in Snatch x 3-5 reps
Minute 3 – PVC Pipe Pass Thrus x 10-12 reps
Minute 4 – Trap 3 Raises x 6 reps per arm
B.
Every minute on the minute for 40 minutes rotate through the following exercises:
Minute 1: 45 Seconds of Assault Bike (75-80 RPM)
Minute 2: 60 seconds of Rowing @ 2000 meter PR Pace
Minute 3: Rest
Minute 4: Prowler Push 45 seconds (Medium Weight)
Minute 5: Rest
A. Done
B. Done
A. Done
B. Done
9th place finish in Australia, 2nd in New Zealand. I finished 3rd in Africa 2015, and 10th in Australia 2014 so a slight improvement, I’m happy. Thank you Team Invictus!
Damn, thats awesome dude! Excited to watch you and Joel Munro compete this year!
You did ok…:)
Great job man!
Finished 7th in the South Central region this year. Was about the same placement as last year, but after taking off about 10 weeks late in the fall (wondering if I wanted to compete any more) I decided late in December to give this another shot. Picked up with Invictus Jan 4th, got my diet back in shape and had 2 goals written down and posted in my bathroom. Goal 1: get back down to 145# body weight (sitting at 145.7 right now). Goal 2: Qualify for Regionals. I worked harder than I think I ever have, both in and… Read more »
I’m glad so glad you decided to join the community and push yourself this season! Super pumped with your progress and cannot wait to watch you crush it at regionals!
Done!
I ran a 200 in place of bike. We don’t have one. And also did tire flips instead (10 flips each round) of prowler to mix it up a bit and have fun with my partners 🙂 did the whole 40 minutes.
Well since everyone else is doing it I might as well . 2015- 1123rd place 2016- 451st place in the south east . Not quite what I wanted but I’m slowly becoming at peace with it. Only regret is my diet being in inconsistent and not taking the previous year of training leading up to 2015 open seriously. But you live and you learn. I’d like to thank all you coaches for the amazing programming that I will continue . I’m very proud of my commitment in the past year . No missed days, no excuses . I’d also like… Read more »
Great having you as part of the community Jeffrey. Congrats on a massive improvement., You should be extremely proud of your efforts. A 600 place jump is pretty damn good!
I’m new in this program and I need some help 🙂 but I’m excited for join in the invictus athlete
Welcome!
145th place in North Central (123rd last year) 16.1: 219 (262) 16.2: 286 (339) 16.3: 241 (112) 16.4: 110 (244) 16.5: 161 (10:23) Had a goal to finish top 100 this year, so not accomplishing that goal stung. However, I’m choosing to look at my performance in a positive light considering: 1. This has been the most injury plagued year of training I’ve had in athletics. Pretty much April-June and September-February I significantly altered or stopped strength training. 2. This was by far the most consistent I’ve ever been in the open. Last year I finished in the top 300… Read more »
Great perspective Jake. Lets keep you healthy and get off to a solid start in next weeks cycle.
Back on the posting.. It’s been a couple months. Went through a slight knee set back around the new year, so I drastically altered movements in the workouts as the days went by. I followed along every day the best I could! Still couldn’t believe the considerable improvement from last year’s open to this year’s. Thank you everyone for the close support and hard work you put in every single day to the program. Couldn’t be more excited to continue the blog and the journey. A : completed. great start. B. Done. Legs started to toast up. It was nice.… Read more »
Great to hear Kenny. I hope your knee is healthy and look forward to seeing your progress on the upcoming cycle.
60th place in Canada East (132nd last year) Happy with it.
A. done
B. done with ski erg in place of sled.
Good work to everyone and thank you to the coaches.
Great work Kyle, love seeing your progress day to day!
What place would you have needed to qualify ?
20th or maybe 23rd 24th due to some going to team etc.
**Finished up in 120th place in the North Central, happy with the progress but goal was top 100. Next year!
A. Done- shoulder opener felt real good
B. Done- #50 KB swings instead of sled.
Congrats dude!
Invictus Staff,
Just want to say thank you, placed 12th in Asia and right now sitting 657th in the world. I’m content with my performance but not remotely happy. I am looking forward to meeting you all very soon. Could have not have been nearly as sucessful without your programming. Would like to look into individual programming.
I’m not of fan of social networking, I do not use my real name. Max is a nickname.
Looking forward to meeting yo dude!
First day on the programme following the open. Just missed out on regional qualification this year so I will be going all out to make it next year.
Part A complete
Part B – 75rpm on the AB, 1.38/500 on the row and 90lbs on the prowler.
Welcome buddy! Sam did I compete against you at Athlete Games?
Yes, I did it twice, the original back in 2011 and then again in 2014.
All done Thank you…
Coaches can I ask a question…
For those athletes who are not going to regionals but have other big competitions coming up is the off season program sufficient for preperation or do we need to do something different?
Many thanks
Yes I am curious about this too!
You will have noticed the variety of parts to pick and choose from depending on strengths, weaknesses and goals. This will continue so you can work the areas that will best prep you for competitions coming up.
Thank you tino 😉