PERFORMANCE
Warm-Up.
Assault Bike x 60 seconds (60-65% perceived effort)
Supinated Grip Static Hang x 60 seconds (accumulate if needed)
Perfect Stretch x 10 steps
Pronated Grip Static Hang x 60 seconds (accumulate if needed)
Bear Crawl x 20 steps forward + 20 steps backward
Assault Bike x 60 seconds (70-75% perceived effort)
Plank Shoulder Taps x 30 seconds
Scapular Pull-Ups x 10-15 reps
Wall Climbs x 2-4 reps
Box Jumps or Frog Jumps x 5-10 reps
Assault Bike x 60 seconds (80-85% perceived effort)
Then…
A.
“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 1, 2020.
B.
“Mind Muscle” Cool Down Flow
This Cool Down Movement Flow is a great way to get your mind and muscles into the recovery state.
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
When the clock starts, perform…
Two Sets of:
50-Foot Out and Back
15 Air Squats
10 Divebomber Push-Ups
Rest 30 Seconds
50-Foot Out and Back
15 Dumbbell Deadlifts
10 Half-Burpees
Rest 90 Seconds
When the running clock reaches 12:00, perform the following…
Every minute, on the minute, for 18 Minutes (6 sets of):
Station 1 – 15/10 Calorie Bike or Row OR 150 Foot Out and Back
Station 2 – 30 Seconds of MAX Reps Thrusters
Station 3 – 30 Seconds of MAX Reps Devil’s Press
Followed by…
When the running clock reaches 32:00, perform the following…
Two rounds for time of:
15/10 Calorie Bike or Row OR 150-Foot Out and Back
10 Thrusters
5 Devil’s Press
When the running clock reaches 40:00, perform the following…
Three sets of:
10 Dumbbell Supinated Grip Curls
10-15 Dumbbell Overhead Triceps Extensions
Max Reps Banded Triceps Press Downs
Rest 1-2 minutes
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.
Hey guys! Sorry been sparse on the posting. I’ve been super busy, installing a hot tub and I just did solar on my roof myself, first time! Was a workout in itself!
Did baseline test
2:02
1:55
1:53
2:33
2:37
3:00
3:10
Wow!!! Rounds 4-6 killed me!!!
Yesterday’s- kind of.
My day went sideways, so I had to fit something in between dinner and kid bedtime.
B. Run 800
50 CTB
Run 800
12:26
1st run 3:46
50 CTB singles. Took forever.
2nd run 3:56
Then 80’ HSW.
Good job getting some quality work in!
This was the first time I’ve left the baseline test feeling good about how it went.
Last time: 2:22, 3:07, 3:22, 3:41, 3:34, 4:20
Today: 2:22, 2:26, 2:46, 2:48, 3:33, 3:52 total of 2:39 less!
Strict pull-ups were all UB. That’s a huge difference for me.
Yesterday’s deadlifts
6 sets of 3 at 305
I didn’t think I’d have enough in the tank to make a go of it, but each set went well.
Have a great weekend friends!
Great job Mike!
Nice job mike! The last few rounds killed me too!
Hi guys, I’m new here, trying to follow the workouts and I need your help.
What is “Foot in and out”?
The out and back? Sorry! A much-needed hyphen was missing. Run out 50 feet then back 50 feet. 🙂
Great! Thank you very much for the clarification.
That helps a lot.
Regards
Hey Greg! Welcome to the group! Looking forward to seeing you post workouts and have fun!
Invictus Baseline Interval Test E5M for 30 min 10 Strict Pull Ups 15 T2B 20 Push Ups 25 WB @ 14# (rounds 1-4 to 10′ / rounds 5&6 mostly 9′) 2:56 / 3:03 / 3:20 / 3:32 / 3:38 / 3:50 = 20:19 ***5s slower than in June. Very frustrating! Trying hard to not be disappointed in myself…I feel like I pushed hard. I think it’s time to take a different approach to this one like Anika did today! B. Mind Muscle Cool Down Flow – LOVED THIS (kept the tears from flowing after part A)! Thank you Mind Muscle… Read more »
No reason to be frustrated. You pushed hard and were consistent all the way through! This one is no joke esp at the end of the week!
Scaled today’s because this one always kills me. I did:
5 strict pull-ups
10 ttb
15 pushups
20 wall balls
2:24/2:30/2:35/2:44/2:50/2:40
It was still plenty hard ?
Awesome work Anika!! I really like what you did here. Honestly I think I may follow your lead the next time this comes up. I feel like I push myself to the limit but each time I do it I’m a little slower…it really gets frustrating and disappointing…not what I want to feel like after finishing a wod like this. Thanks for fantastic idea!
Don’t be so hard on yourself. You did awesome! I don’t think I would’ve been able to even finish it if I did it RX. I know all about the desire to beat previous scores, but I’m seriously impressed that you did it rx with those times! Amazing job! Such a tough workout.
I like it too! Almost everybody should scale this in some way instead of doing what a lot of folks do and just skip the last 3 rounds. 🙂
Haha! For real!
Very good job! Love the consistency!
That was tough.
Pull ups, TTB and push ups = Rx
Subbed 15 20# dumbbell thrusters for 25 20# WB in rounds 1 – 3
No thrusters or WB in rounds 4 – 6
R1: 2: 31 – unbroken
R2: 3:06
R3: 4:10
R4:3:40
R5: 3:45
R6: 4:02
Emom 5 min 6 sets 30 min
10 chin ups
15 Ttb
20 pushups
25 wall shots 20lbs 10’
2:35
2:30
2:30
2:45
2:50
2:50
17 min flat
Blazing fast Jeremy!!!
Thank you!!
Insane. Sub 3 minutes is in another universe. Great job.
For real!
Thank you!
Split chin ups into 5-5
Ttb 10-5
Pushups unbroken
Wall shots unbroken
Incredible work Jeremy! Super fast and super consistent!
Jeremy! Killer job, sub 3 on all rounds and great consistency!
Did Tuesday’s
A.
Every 90 seconds, for 4:30 minutes (3 sets):
Squat Jerk x 3 reps
65, 85, 100 The mobility was tough!!
Followed by…
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk x 2 reps
195, 205, 210, 215, 220, 225
B.
Three rounds for time of:
500 Meter Row
15 Toes to Bar
15 Strict Handstand Push-Ups
15:08
Broke everything into 5’s for first two rounds.
A. 3:07-3:03-3:31-3:41-3:48-3:17 Rx
Great job. I shake in my boots anytime I see the baseline interval test on the board.
Haha! We all do!