Primary Training Session
Get Moving || Warm-Up
Three sets of:
10/7 Calorie Machine of Choice
30 Second Weighted Bottom of Squat Hold
Followed by…
Three rounds of:
10 Single Arm Dumbbell Presses (each arm)
15 Banded Face Pulls
20 Banded Good Mornings
A.
Every 90 seconds, for 15 Minutes (10 sets) of:
Power Jerk + *Split Jerk @ 65-70%
Rest 60-90 seconds
*Pause for 2-3 seconds in the receiving position of the split jerk
Three sets of:
10 Push Press @ 60%+ of 1-Rm Push Press
Rest as needed
B.
Every 10 minutes, for 30 minutes (3 sets of):
750/650 Meter Row
7 Bar Muscle Ups
25 Wall Ball Shots (20/14lbs to 10′)
7 Bar Muscle Ups
750/650 Meter Row
Bar Muscle Up Modifications:
2:1 Chest to Bar or Toes to Bar
C.
Four sets of:
Close Grip Bench Press x 10 reps @3011 tempo
Immediately followed by…
Supinated Grip Strict Pull Ups x Max Reps
Rest as needed
Athlete Notes:
Today’s workout is a classic Invictus sh*t sandwich. We’re looking to move as fast as possible to maximize rest time. Your goal should be to hit the rows at around your 2k pace, jump up on the bar and go unbroken, hang on to the lighter wall ball (we train the 30/20 all the time so this should feel like cake), hit the next 7 bar muscle ups unbroken, and then crank on the final row. Obviously as you continue fatigue will set in, but try to fight it by transitioning quickly from movement to movement. We’re looking for each set to take around 8 minutes or less, giving yourself at least 2 minutes to catch your breath. If you row hard and stay on top of your rest that should be doable, but please modify accordingly to fit that time domain. We don’t want you falling off on round 1 and then being behind from the start. If you have to modify anything, please drop the row meters so that we’re maximizing the skill work.
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Running Option
Two sets of:
200 Meter Row @ Easy Pace
300 Meter Row @ Fast Pace
200 Meter Row @ Easy Pace
100 Meter Row @ Sprint Pace
Rest 90 seconds between sets, then…
Every minute, on the minute, for 10 minutes:
10/7 Calorie Row SPRINT
*Easy row (10k pace) the remainder of the interval.
*Easy Pace = 5k-10k Pace
*Moderate Pace = 2k Pace + :05-:10/500m
*Fast Pace = 1k-2k Pace
*Sprint Pace = No Explanation Needed
Strength Accessory Option
Three sets of:
Ring Push Ups x 30 seconds
Rest as needed
Three sets of:
Ring Front Leaning Rest x 30 seconds
Rest as needed
Gymnastic Skill Option
Spend 10-15 minutes practicing the next level of jump rope for yourself.
Suggestions:
Regular Double Under Efficiency
Drag Rope
Weighted Rope
Cross-overs
Additional Work
Three sets of:
Bat Wing Holds x 30-45 seconds
Rest as needed
GHD Supine Plank x 30-45 seconds
Rest as needed
Can you be more specific about the content of your article? After reading it, I still have some doubts. Hope you can help me.
I don’t think the title of your article matches the content lol. Just kidding, mainly because I had some doubts after reading the article.
Your point of view caught my eye and was very interesting. Thanks. I have a question for you.
A) @80-80-80-80-80-85-85-85-85-85kg (70%)
Push Press @67,5kg=%
B) 650 Meter on the rower and 20lbs Wall Ball
1. 7:10 minutes
2. 7:14
3. 7:19
All unbroken, couldn’t hold my 2k pace on the rower
C) 1. @55kg and 6 reps
2.-4. 47,5kg and 5 reps
Strength accessory
Done
Additional work
Done 45 seconds @10-10-12,5kg on the bat wing hold and 30 seconds on the GHD
rowing option
done
around 22-29 seconds for the 10 cals
I don’t know my 10k pace, I rowed around 935 cal/hour for the rest of the minute