This is one of our favorite workouts at Invictus. The Masters community did this workout last year on April 30, 2016. Please go back to compare your scores from last year. Enjoy!
“Last Man Standing”
On the minute, every minute, perform the following – once you fail at a certain movement, move immediately to the next (starting with the next minute interval):
Push Press x 1 rep
35-54:
start at 135/95 lb and add 10 lb. every minute
55+: start at 115/75 lb and add 10 lb. every minute
——–
Front Squat x 1 rep
(start with the weight you finished with on the push press, add 10 lb. every minute)
——–
Picking up on the one minute segment that you would have been starting your next round of front squats, perform 20 Wall Ball Shots on the minute, every minute, for up to 7 minutes. (If you make all 7 sets, terminate this portion of the workout and move on.)
If you cannot complete all 20 shots within the designated minute, this portion of the workout is over . . . move on to the next phase of the workout.
35-54:
20 lbs to 10′ target/14 lbs to 9′ target
55+:
20 lbs to 9′ target/10 lbs to 9′ target
——–
Picking up on the minute you would have been starting your next set of wall ball shots, perform:
5/3 Muscle-Ups on the minute, every minute, for a maximum of 7 minutes.
If you cannot complete all 5/3 Muscle-Ups within the designated minute, your workout is over.
55+:
5/3 Strict Ring-Dips
If you cannot complete all 5/3 Strict Ring-Dips within the designated minute, your workout is over.
(Goal is to keep working for as long as possible…to be the last man/woman standing.)
Push Press 235#
Front Squat 295#
WB 3 rounds complete
MU 1 Round RMU (probably should have scaled to 3)
Done Sunday morning
115 push press
155 squat
4 rounds WB
7 rounds MU
Barbell movements were 10# less each than before, 1 round more on WB, MU the easier part for me.
Tough!
A. 90kg
B. 110kg
C. 3 Rounds
D. 3 Rounds
Worked Gymnastic drills (MU, Butterfly C2B, T2B) for a couple hours while enjoying the beautiful weather. The attempted the workout.
Push Press- up to 205lbs. (10lbs less than last time, but didn’t have shoulder issues last time!) Shoulder isnt happy this evening.
Front Squat- 285lbs- 10lb increase.
Wall Ball. Got to rd 3 and decided not to push my shoulder anymore. Felt easy and light. Each rd took 38-40 sec. I only got 4 rds last time.
MUs- Didn’t do.
Good day for a sweat! Enjoyed it despite my shoulder.
Rest the shoulder Corey – now is the time to get that guy healthy!
A: 60 kg (PR)
B: 90 kg
C: 5 rounds
D: 5 rounds – 3 bar mu with rubberband assistant
31 mín
What is a 5/3 muscle up mean?
Robert it’s 5 MUs for Men and 3 for women.
Thx!
Programmed this for my group class today ha ha – I split programming with my partner and our assistant manager. We each do 2 week blocks and every Saturday of those weeks we do the group class with our members since we often train on our own. Lucky them, they got to do this with me today! Push press 135 Front squat 185 Wall balls – all 7 done 1 round of 3 muscle ups – I could have done a few more after but didn’t think I’d get 3 but I probably should not have quit – practiced my… Read more »
Nice work Juls!
Push press 120kg
Front squat 170kg
7×20 wall balls
Strong!
Did a team wod with a Friend instead 🙂
100 burpees over barbell
100 single arm snatch (16 kg)
100 kcal row
100 Wallballs ( 8 kg)
A. Made it to 185, failed at 195
B. Barely made 215, failed 225.
C. Made three rounds
D. Subbed 4 x (2x Chest to bar PU/ 2x dips). Made 5 rounds.
Always humbled on this program.
enjoyed that.
Push press 105kg failed 110kg
Front squat 140kg failed 145kg
7×20 wall balls
3×5 RMU failed 4th round with 3RMU (28th minute)
Nice Rob!
What would be a good sub for muscle ups?
Ring-Dips