FITNESS
Warm-Up.
*Invictus Gymnastics Warm-Up*
For 60 seconds, perform one set of:
Mini Handstand or Mini Release Handstand x 10 reps
Followed by…
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Cartwheel from Wall Practice x 40 seconds effort
Interval 2 – Three Quarter Handstand on Wall x 30-40 seconds
Interval 3 – Three Quarter Handstand (freestanding) x 8-10 reps
Followed by…
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Full Support Hold on Rings x 10-15 seconds
Interval 2 – Catch Position Hold x 10 seconds
*Accumulate time if necessary by placing feet on the floor when needed.
Interval 3 – Squatted Muscle-Up Transition x 3-5 reps
*The squatted muscle-up transitions are the transition only. Shoulders should be as near to the rings as possible for the duration of the reps (no pull-up nor dip)
**Keep this movement slow and controlled. There should be no point in the movement that you feel you are utilizing momentum, and there should be no part of the movement that feels like you “drop” into a position.
Then…
A.
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – Supine Ring Rows x 10-12 reps @ 2111
Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
Station 3 – L-Sit or Hollow Hold x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)
B.
Two rounds for time of:
25/20 Calories of Rowing
800 Meter Run
12 Strict Pull-Ups
Time cap = 12 minutes
*If you don’t have strict pull-ups, DON’T USE A BAND! Instead, try this seated version.
ALTERNATE AT-HOME WORKOUT OPTION – NO EQUIPMENT NEEDED
When the clock starts, perform…
Two sets of:
60 Seconds of Sampson Pulses Each Leg
30 Seconds of Squat + Standing Oblique Crunches
30 Seconds of Side Plank Hip Bounces Each Side
30 Seconds of Single Leg Ground to Sky Reaches Each Leg
30 Seconds of Speed Skaters
30 Seconds of Standing Plate Chest Presses
30 Seconds of Shoulder Tap + Push-Up
60 Seconds of Robotic Dog
When the running clock reaches 18:00, perform the following…
Complete as many rounds and reps as possible in 90 seconds of:
50 Lateral Line Jumps, Running Man Line Jumps, or Criss Cross Line Jumps
10 Backpack Bent Over Rows
Max Reps V-Ups in the Remaining Time
Rest 30 seconds.
Complete as many rounds and reps as possible in 90 seconds of:
15 Burpees
Push-Up Plank Hold the Remainder of the Time
Rest 30 seconds then repeat for a total of FIVE sets.
When the running clock reaches 40:00, perform the following…
Three sets of:
Single-Arm Backpack Press x 8-10 reps each arm
Prone Walk Outs x 10-15 reps
Tempo Reverse Snow Angels x 10-12 reps @ 1111
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.