For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
At Home Workout (No Equipment)
Two sets of:
60 second Run/Bike/Row (any machine you have access to)
30 seconds of Bicycles
30 seconds of Right Arm Shoulder Taps
30 seconds of Left Arm Shoulder Taps
30 seconds of Superman Hold
30 seconds of Inchworms
60 seconds of Bottom of Squat Hold
Rest 30 seconds
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. Perform this at 75-80% effort.
When the running clock reaches 15:00, perform the following…
Every minute, on the minute, for 20 minutes (5 sets) of:
Station 1: 10-15 Right Arm Forward Push-Ups
Station 2: 10-15 Left Arm Forward Push-Ups
Station 3: 15-20 Backpack Ground to Overhead OR 20 Alternating Leg V-Ups
Station 4: 10-15 Superman Punches
When the running clock reaches 40:00, perform the following…
Every minute, on the minute, for 12 minutes (3 sets) of:
Station 1: 30 seconds of Bent-Over Bat Wing Hold
Station 2: 30 seconds of Russian Twist
Station 3: 30 seconds of Supine Leg Lifts
Station 4: 30 seconds of Straight Body Ceiling-Reaching Crunches
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.
Coaches Note:
The intention of today’s session is to work on upper body muscle endurance.
During the 20-minute EMOM you should be picking a set number of reps you want to achieve, and then strive to do so throughout the entire worout. Ideally each minute will take approximately 30 seconds. You then have the remaining 30 seconds to work on downregulating your heart beat.
The three sets during Part C are meant as a fun core workout to supplement an upper body intensive day. We added in some bat wing holds to balance out the pressing from part B.
At Home Workout (Limited Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
Two sets of:
60 second Run/Bike/Row (any machine you have access to)
30 seconds of Bicycles
30 seconds of Right Arm Shoulder Taps
30 seconds of Left Arm Shoulder Taps
30 seconds of Superman Hold
30 seconds of Inchworms
60 seconds of Bottom of Squat Hold
Rest 30 seconds
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. Perform this at 75-80% effort.
When the running clock reaches 15:00, perform the following…
Every minute, on the minute, for 20 minutes (5 sets) of:
Station 1: 10-15 Right-Arm Push Press
Station 2: 10-15 Left-Arm Push Press
Station 3: 15-20 Kettlebell Swings or Alternating Dumbbell Snatches
Station 4: 3-5 Man-Makers
When the running clock reaches 40:00, perform the following…
Every minute, on the minute, for 12 minutes (3 sets) of::
Station 1: 30 seconds of Band Pull-Aparts
Station 2: 30 seconds of Russian Twists
Station 3: 30 seconds of Supine Leg Lifts
Station 4: 30 seconds of Straight Body Ceiling-Reaching Crunches
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.
Coaches Note:
The intention of today’s session is to work on upper body muscle endurance.
During the 20-minute EMOM you should be picking a set number of reps you want to achieve, and then strive to do so throughout the entire worout. Ideally each minute will take approximately 30 seconds. You then have the remaining 30 seconds to work on downregulating your heart beat.
The three sets during Part C are meant as a fun core workout to supplement an upper body intensive day. We added in some band pull aparts to balance out the pressing from part B.
Mobility & Activation (Primary Session)
Every minute, on the minute, for 12 minutes, complete:
Minute 1 – Inchworm Walk x 3 reps
Minute 2 – Hamstring Floss x 10 reps per leg
Minute 3 – Russian Baby Makers x 10 reps
Minute 4 – Rocking Box Bridges x 4-6 reps
*We offer a FREE Online Mind-Muscle Mobility Class on Mondays & Fridays at 9am Pacific. Improve mobility, increase mind-muscle connection, strengthen end ranges, and prevent injury. Register here!
A.
Four sets of:
2 Behind the Neck Jerk-Grip Push-Presses + 2 Jerk-Grip Overhead Squats @ 2211
Rest as needed
B.
Every 2 minutes, for 8 minutes (4 sets):
Drop Snatch x 2 reps
Build over the course of the four sets, but focus more on speed and stability than load used.
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 2 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 1 rep
Build to today’s heavy.
C.
Six sets of:
Snatch Pull + Hang Snatch + Snatch from Below the Knee + Snatch
(it’s ok to drop the barbell between lifts; get set and make your lifts technically sound)
Rest 2 minutes between sets
Build to today’s heaviest complex…but make sure your mechanics are clean and consistent.
D.
Three rounds for time of:
10 Bar Muscle-Ups
15 Thrusters (155/105 lbs)
20 Bar Facing Burpees
100 Double-Unders
E.
Three sets of:
Supinated-Grip Bent-Over Barbell Rows x 10 reps
Rest as needed
Strict Toes to Bar x 8-10 reps (slow and controlled)
Rest as needed
Limited equipment
B. Done with 10-12 pp right 55# / 10-12 left / 20 double kb swings 35# each / 6 devils press 35# kbs
Then for kicks did 100 walking lunges with 55# dbs around 8:30
Fun stuff thanks Tino!
??
A. 60/70/75/80Kg
B. Stayed light in these because of shoulders.
B1. OHP 5×5 (21X1) with 2 min rest between; up to 50Kg. Needed some shoulder strength work.
C. 60/65/70/72.5/75/77.5Kg; these felt really good today. Shoulder were strong and stable through the pull and then overhead.
D. 13:25. Sub’d RMU, no bar with enough clearance; scaled thrusters to 61Kg to protect shoulders.
All rnds the same:
RMU – 3/3/2/2
T – 10/5
BFB – slow is smooth, smooth is fast ?
DU – UB
E. Done
Brought the ? today! Moving well and feeling good! Great start the week!
Thanks Tino. Was racing the baby sleep/feed/wake cycle. Had to finish before Ella woke up. ??????
When did you have the little one?!?!?
She was born 30 March, 4 weeks early. She and her mom spent 10 days in the hospital after she was born until she stabilized. Both are home and doing great now. It was hard when they were in the hospital because I couldn’t visit due to the C19 lockdown. I was able to be at the birth but had to leave the hospital when mom went to the maternity ward. Crazy days! I’ve been balancing caring for the two of them, working from home, schooling our two boys at home, and hitting the daily programming. So glad that you… Read more »
Huge congrats dude! Crazy experience during a crazy time but I’m glad that everyone is ok. Please don’t hesitate to reach out if you need any guidance with staying on track with your workouts or just need some general support. You have way more experience than me but it’s always nice to have an ear to listen from someone in a similar situation.
Keep crushing it both inside and outside of the gym! ???
Much appreciated, thanks Tino.
Ended up with another rest day today! I had intentions of training and fell asleep. Still not quite feeling awesome but better every day! . I have an inhaler now too and that seems to help! Hope to be back so soon!
Hope your day was awesome, Tino!
I hope things take a turn for the better! Sleep well, eat right and stay hydrated! ??
Thanks Tino!
Limited equipment option
Emom 2O done with 35# DB
Right arm PP 15/15/15/15/15
Left arm PP 15/15/15/15/15
Alternating DB snatch 16/16/16/16/16
Man makers 4/4/4/4/5
Emom 12 ✅
Howdy!
Mobility. Done.
A. 65-75-85-95 lbs.
B. 65-75-85-95, then 105-115-125, then 125-145-155 lbs.
C. 95-115-125-135-145-155 lbs.
D. Thrusters at 125 lbs, 24:57.
E. Done.
Have a great week!
Fun start to the week Peter!
Regular session A. Just used the bar and focused on form B. Drop SN- Built to 115 Snatch Balance-Built to 130, 2 reps Snatch Balance- built to 135 1 rep C. Snatch complex- 115 focused On form. D. 23:44 Unbroken muscle ups 135 thrusters (is heavy for me so do 10 instead of 15 reps, broke it up in to sets of 5) Is this okay if not what should have I done? Goal is to build strength. 50 DU still working on mastering them and didn’t want to ruin the workout by struggling to much on them. E. 135lb… Read more »
You made the right adjustment, learning to move a heavier thruster, so reducing the reps and keeping the intensity was the right call.
Just following up on notes from last week. Is this week supposed to be a transition/reload/new-phase-starts-next-week week?
Also, solid day of training.
C. 135/155/165/185/195/195
D. 18:45
E. Will do later… I needed shoulder mobility work
Spent extra time on mobility today. Felt very stiff and sluggish overall. Hopefully get better sleep tonight.
Yup, transition week this week with the new cycle starting on the 20th. Use this week as an opportunity to reset both physically and mentally ready to attack the new cycle.
I hope you get some better rest tonight!!
So this is my first week with Invictus programming and I’m wondering if theres a breakdown of how this work should be performed. I might have missed it and if I did I apologize. I see the warm up, the two EMOMs and the breathing exercises, and then theres parts A-E. Is this done in conjunction with the aforementioned exercises, or is this supposed to be separate work outs. Thanks.
Welcome to the community Nicholas! Perform the workout in order starting at A. The program is designed to be done in one 90 minute session but can be split if you have the ability to do so. Some will hit all the strength work then conditioning and all accessory work in a separate session.
We also off an Athlete program which allows for additional work if you’re able and looking to do multiple sessions. Hope this helps and if you have any more questions feel free to ask here or email info@invictusathlete.com
Hello!
Warm up done
A) 45 – 50 – 55 – 60lb
B) B1: 30 – 35 – 40 – 45lb / B2: 50 – 55 – 60lb / B3: 65 – 70 -75lb
C) 55 – 60 – 65 – 65 – 70 – 70lb
D) 25:03 Scaled to 10 Burpee Strict Pu and 75lb Barbell
E) Done with 65lb and 8 Strict T2B
Everything was slow today, didn’t sleep well last night ?Plus today is my birthday and I ate a lot of Chocolate Cake before working out ??.
Have a great day! ?
Happy Fricking Birthday!!
I hope you had an awesome weekend and great day. Now make sure you catch up on some sleep tonight!!
Thanks Tino!! I’m going to need a double celebration next year ???, but I have an awesome weekend and day with lots of virtual hugs and love!!
Warm up done
A.done.40kg
B.start 30 kg , finish 50kg
C. Start 40kg finish 50kg , no fail
D. 19:50 with 35kg / and 150 single under
E.done
Nice work Toni!
A. Two sets of: 60 second Run 30 seconds of Bicycles 30 seconds of Right Arm Shoulder Taps 30 seconds of Left Arm Shoulder Taps 30 seconds of Superman Hold 30 seconds of Inchworms 60 seconds of Bottom of Squat Hold Rest 30 seconds B. EMOM, for 20 minutes (5 sets) of: Station 1: 10 Right-Arm Shoulder press @ 10 kg Station 2: 10 Left-Arm Shoulder press Station 3: 20 Alternating Dumbbell Snatches Station 4: 30 seconds of Renegade Rows C. EMOM, for 12 minutes (3 sets) of: Station 1: 30 seconds of Band Pull-Aparts Station 2: 30 seconds of… Read more »
Limited Equip Option done
A. 2 sets done
B. 5 sets done. Did 12 Push Presses per arm and 16 Alt. DB Snatches
C. 3 sets done.
D. Done.
School is keeping me distracted! Thank you for checking in!
Good to see you’re still staying occupied!
Regular session
A. Built to 85lb
B. Drop SN- Built to 75
Snatch Balance-Built to 85, 2 reps
Snatch Balance- built to 90, singles
C. Snatch complex- built top 85, 5lb more than last week with this complex.
D. “Support your local box” WOD – 5:54, goal was under 6
100 DBU
21 burpees
75 DBU
15 burpee
50 DBU
9 burpee
Way to hit that goal! That is shoulder burner of a workout for sure.
Mobility done A) up to 80kg I have a question about these jerk grip ohs’s. So with the normal wider grip (by ohs), i do internal rotation with my elbow and kinda with the whole shoulder (so it’s like I’m trying to show ahead my armpits) and because of these, my scapulas, shoulders and arms feels more together and straight, strong. When i have to use narrow grip, after a certain point i just can’t do the ohs (i guess mobility issue), but if i rotate external my elbows, shoulders etc. then i’m able to squat deep down, although it… Read more »
Your English is great!
I would continue to internally rotate at the shoulder. External rotation puts too much strain on your shoulders and shoulder girdle. Go as narrow as you can while maintaining internal rotation and torque.
Also be smart with your additional work. Priorities the work that’s going to be most beneficial for you. TAKE YOUR REST DAYS!!
I kinda felt the same way, that it puts that extra strain there which isn’t good. I can’t even imagine tho how can the Chinese athletes squat jerk more than split. It really does seem impossible to me 😀
Will work on this definitely, but at first i hope my back problem goes away.
Thanks for the help and advice!
I am new in the community. Here in Italy we dont stop practicing. I have done A B C D E. Only, I have scaled the Bmu to chest to bar and the thruster to 110 lbb. 30′ minutes..giod workout for 2 hours and a half. Cheers from Italy
Welcome to the community Vittorio!!!
Hope you’re staying safe in Italia!
Warm up done
A. 95/135/155/185
B.
135 across
155/185/205
225/245/275
C.
135/155/175/185/205/225 missed full snatch Reset and made it
D. 16:50 RX
BMU: UB
Thrust: 9-6/8-4-3/7-4-4
BFB: too slow
DU: tripped once on first and once on second third UB
First thrusters in about a month shoulder felt ok
E. Done
Great start to the week Bobby!! Solid day of lifting and you crushed the workout!!
Thanks Tino happy the shoulder felt ok today ??
Was dying on those burpees though!
Activation done
A. 95,135,165,185
B.95,135,155,175
185,205,225
245,260,275
C. 135,155,175,190,205, went to the bathroom before 225 and got cold. Picked the bar up and said not today
D. 18:52
E. Done
Bathroom break killed you but you seemed to be warm for the workout. Crushed it!
Scaled my metcon to
15 Rounds
2 BMU
3 Thrusters 70 kg
4 BFB
20 DU
25:44
How did the rest of your session go?
Felt kind of stiff on A Kind of scared on drop snatch but I hit 60 kg In the snatch balance i did a single on 90 kg but after som youtubing it felt that i catched it ”to high” Snatch complex @ 75 kg. Not that heavy but felt tired in my shoulders from the previous work. Hopefully it’s gonna give me some ”overhead capacity” Did the 3 day weighlifting for a while but isigned up for my first master competition and want to throw downsome more and switched to Competition. Been here before and really enjoy the way… Read more »
Work on your speed under the bar on those snatch balances. Don’t forget to stabilize and stay tight as you receive the barbell.
Excited to see your progress in the upcoming cycle!
Primary session ??
A) worked up to 85
B) part 1- up to 95#…part 2- up to 100#…part 3-up to 105#
C) worked up to 95# without missing on complex
D) Legit… 95# thrusters and C2B for MU’s (low ceiling for rig in garage) 24:04 total … took WAY atop much rest and did thrusters in sets of 5 ??♀️? definitely feeling the “Easter candy burn” ?
Still in that sugar coma 🙂
Good to see you had a fun Easter weekend! ? ? ?
Hard to not have a fun, sugar-filled weekend with 2 Easter egg hunts for our little one ???♀️ Legit sugar coma ?
It’s raining here so I’m doing the no equipment work out should be fun!!
Have fun!
Was heaps of fun