PERFORMANCE
Warm-Up.
Followed by…
One Set:
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Followed by…
Two sets of:
Russian Baby Makers x 10 reps
Cossack Squats x 10 alternating reps
Then…
A.
Three sets of:
Front-Racked Barbell Split Squats x 4-5 reps each @ 4211
Rest 60 seconds
Rear-Foot Elevated Dumbbell Romanian Deadlift x 4-5 reps each @ 6011
Rest 60 seconds
For the split squats, allow the knee to drive forward of the toes, such that your hamstring is resting atop your calf…but keep your full foot on the ground. We’re working on mobility as well as quad strength. For the romanian deadlifts, you’ll set-up just like a Bulgarian Split Squat, but keep only a slight bend in the knee and reach down to perform a romanian deadlift.
B.
“Nitrous”
For time:
1000 Meter Row
50 Thrusters (95/65 lbs)
Compare your results to March 19, 2020. This is a re-test of an Invictus benchmark workout…hit it hard!
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
When the clock starts, perform…
Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
5 Inchworm Walks
10 Sampson Pulses per leg
30 Second Plank Hold
6 Side Plank Reach Throughs each side
immediately followed by…
Complete as many rounds and reps as possible, at 75-80% effort, in 3 minutes of:
5 Burpee Tuck Jumps
10 Air Squats
30 Second Front-Leaning Rest
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.
When the running clock reaches 15:00, perform the following:
Four rounds for time of:
400 Meter Run
20 Jumping Lunges
20 Step-Ups
(use a box if you have one, otherwise use stairs, a bench, etc…)
When the running clock reaches 35:00, perform the following:
Three sets of:
Plank Position Pike Jumps x 30 seconds
Hollow Hold x 30 seconds
Side Plank x 30 seconds each side
Rest as needed
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
Nitrous: 8:54 (40 second PR)
Row: 3:48
Thrusters: 12, 12, 6, 6, 6, 8
A) 95lb barbell; 35lb dumbbells
B) 7:12 Rx
Solid time, Danny!
Worked out at the park at son’s baseball practice.
A. Warmup with 20# WB run, burpees Over WB, lunges, v-ups and HS walks
B. 1+90 – snatches crushed me.
Complete as many rounds and reps as possible in 8 minutes of:
50 Air Squats
40 Kettlebell Snatches (24/16 kg – switch arms every 10 reps)
30 Push-Ups
So YOU are the crazy workout dad! Haha! Love it!
A.
65, 85, 95
25# DBs
B. 7:21 – I chose to run 800 meters instead of row because the AK summer is short and I wanted to be outside.
Thrusters were 10/8/7/10/8/7.
That is a great reason to run ?
Great work Janelle! That’s a super fast time and good choice running!
A. C/w 95-115 for split squat, 70# kb for deadlift
B. 7:55 Rx
12:57
5-5-5-5-5-5-5-6-9
What’s a good running sub for the 1,000m row? I’m guessing 800m die to similar time domain
Correct!
Did split squats 95 and 115
Did split Bulgarian deadlift with 40lb dB
Nitrous
1000 m row
50 thrusters 95#
6:40 RX
Blazing fast ?
Wow! That’s the fastest I’ve seen today, for sure, if not ever in this group!
Thanks guys, I love those quick burners! Broke the thrusters up into 15/15/10/10.
A) 5/3/1 Bench
Then
115 barbell split squat
55 DBs 1 leg RDL
B) Run 1200M
20-10-5-5-5-5
9:01
Should have committed to the 3rd set of 10 instead of 5. Really wanted in the 8’s lol
I’m sure you’ll have another opportunity to try that… Next time!
A1) 95-115-135
A2) 55’s-70’s-70’s
B. 7:56 Rx PR. However this is the first time I’ve done this WOD.
1st 2 sets were too big. It put me in a hole.
Super fast time! Wow!
Mixed some power/strength training into today’s workout and did the following… Explosive pushups onto cinder block (~6-7″) 5×2 Bench Press 2 sets of 5/3/1- 5 reps, rest 2 min, 3 reps, rest 2 min, 1 rep… then repeat one more cycle with the second set of 5/3/1 going heavier than the first… Set 1- 135/155/165 Set 2- 145/165/175 (felt good and stable) 4 sets: Strict PU x 7 superset with max DB bent over row w/ 40# DB’s DB rows: 10/12/12/10 Did the bulg Split squats and RDL’s… Subbed DB for barbell on RDL’s due to just not feeling comfortable… Read more »
Lake WOD
5 rounds – E12min (10:49 / 10:47 / 11:01 / 11:12 / 11:41)
Run – .72 miles
10 strict pull ups
15 Wallball shots @14# against a tree
20 KB swings @ 24kg
25 straight body crunches
*** cross country runs basically 1/3 up hill. 1/3 down hill, 1/3 flattish…pull ups down about 2/3 way through runs at the playground on the monkey bars ?.
For some reason the kbs were the hardest today…that kb felt like 100#.
Did the iso hold warmup
3 sets
10 Russian baby makers
10 Cossack squat
3×5 each leg
Tempo 5.1.1.1
Split squat 95-115-115
Db rdl 25s
Nitrous
1000m row
50 thrusters 95 lbs
8:23 time
Pr by 1:21
solid PR dude! Smoked that old time 🙂
Was able to do a quick 3×10 for 30 reps then had to finish sets of 5. Legs on fire!!! Thanks bud!! Nice video yesterday. Looked good
Thanks Jeremy! Good strategy and way to stick to it, and I enjoy this community a lot! It’s actually a lot more encouraging than the gym I was going to pre-Covid
I’ve tried and mix different programs for about 7 years now. Ive always made gains in areas but never felt like I was in a well rounded program. I’ve been on this one for almost 8 months I think and I’m really enjoying the way my body has transformed and my fame of mind toward fitness. I’m a small town high school football, basketball and track coach. We have a great tradition but we’re limited on equipment and training space. I try to use things I learn here to help us grow as well. Overall this community and program has… Read more »
This is so awesome to hear! Can I share this with our social media guru to put out?
For sure!
I fallow some invictus gyms on social media. Which one will it be?
P to the R to the star, star, star!!
Gotta love them PRs! Way to get it!
No equip.
1.3 rds
2.2 rds
3. 13:45
4. Done
A typical summers day here in Denmark, cloudy, very windy and raining!
Limited equipment workout done.
A. Done, 3 rounds
B. Done, 2 rounds subbed in 30 secs handstand holds instead of front leaning holds
C. 4 rounds for time
13’24
D. Done
hi, I have a question …
How is this programming better to follow?
How often does the programming cycle change?
Hi Alessio! I can’t say how this program is “better” to follow than others unless I know your goals. Because maybe it isn’t better depending on your answer…want to send me an email with a little more information about you and your top 2-3 goals? I would like to know how long you have been training, your age, any past/current injuries, and anything else you think might help me get to know you a little better. Then I can tell you why it is better. And if it is not, then I can help you find the right program for… Read more »
Hi, thanks for the reply.
Two years ago I followed the online competitor program.
The crossfit boxes with their rules in my country made it impossible for me to continue programming.
I just got out of an injury.
I now train in a gym globe, with the bare minimum.
I train 4 times a week currently.
I got on well with the competitor program and I wanted to follow the online program again to improve Strength and Performance.
So I wanted to understand how to best follow this schedule ?.
boarinalessio@libero.it
If you’re just getting back to it or don’t have access to all the equipment, this is a great program to follow! You will certainly build strength and performance in your conditioning. However, if your plans are to compete in the sport, then you should try to transition over to the Competition or Athlete program when you are able because they hit more of the gymnastics skills and things that come up in competitions – so you will be better prepared. To know you are ready: 1 – You have the necessary equipment. 2 – You have the time to… Read more »
My injury is passing.
The subscapularis was damaged.
I can train 4 times a week in the gym.
My goal is to get back into shape and follow a stable schedule
“360”.
I love the FBB … and every now and then I see that there is something and I like it.
Anyway I’m trying to save money that’s why I wanted info on how to follow this program well and understand how it worked.
I thank you for your help.