Mobility, Activation & Warm-Up
Spend 10 minutes rolling out and focusing on any areas that are tight
Dirty 30 Warm-Up
30 Calorie Assault Bike (ease into these 30 cals)
30 Air Squats
30 Push-Ups
30 Strict Pull-Ups or 30 Ring-Rows or 30 Band Assisted Strict Pull-Ups (don’t spend more than 2 minutes here)
A.
Every 2 minutes, for 4 minutes (2 sets of):
2 High Hang Power Snatch + 2 Tempo Overhead Squat @ 3211 (50-60%)
Followed by…
Every 2 minutes, for 4 minutes (2 sets of):
2 Hang Snatch + 1 Tempo Overhead Squat @ 3211 (60-70%)
Followed by…
Every 90 seconds for 9 minutes (6 sets of):
Snatch x 1 rep
Set 1: 70%
Set 2: 75%
Set 3: 80%
Set 4: 80-85%
Set 5: 85-90%
Set 6: 90-95%
B.
“Groundhog Day” (Masters Version)
35-49:
For time:
Row 500 Meters
10 Box-Facing Burpee Box Jump-Overs (24/20″)
10 Chest-to-Bar Pull-Ups
When the running clock reaches 4:00 …
For time:
Row 750 Meters
20 Box-Facing Burpee Box Jump-Overs (24/20″)
20 Chest-to-Bar Pull-Ups
When the running clock reaches 10:00…
For time:
Row 1000 Meters
30 Box-Facing Burpee Box Jump-overs (24/20″)
30 Chest-to-Bar Pull-Ups
50-54:
For time:
Row 500 Meters
10 Box-Facing Burpee Box Jump-Overs (24/20″)
10 Chest-to-Bar Pull-Ups
When the running clock reaches 4:00 …
For time:
Row 750 Meters
15 Box-Facing Burpee Box Jump-Overs (24/20″)
15 Chest-to-Bar Pull-Ups
When the running clock reaches 10:00…
For time:
Row 1000 Meters
20 Box-Facing Burpee Box Jump-overs (24/20″)
20 Chest-to-Bar Pull-Ups
55+:
For time:
Row 500 Meters
10 Box-Facing Burpee Box Jump-Overs (24/20″)
10 Pull-Ups
When the running clock reaches 4:00 …
For time:
Row 750 Meters
15 Box-Facing Burpee Box Jump-Overs (24/20″)
15 Pull-Ups
When the running clock reaches 10:00…
For time:
Row 1000 Meters
20 Box-Facing Burpee Box Jump-overs (24/20″)
20 Pull-Ups
C.
Three sets of:
12-15 Single Leg Barbell or Dumbbell Glute Bridges (each leg)
15 Double Leg Barbell or Dumbbell Glue Bridges
Rest as needed
Athlete Notes:
The Invictus Groundhog Day makes a reappareance! You can check back to your scores on June 13, 2020 when we last did this workout. Invictus athletes are no stranger to interval work so you should know that we want you pushing in each portion of the workout but not redlining where we end up seeing a huge drop off in performance. We are looking for a steady pace on the row but this workout isn’t won with the fastest split. This workout is won by being quick on your BBJO and efficient on your pull-ups. Don’t have a planned rep scheme on your pull-ups today but, instead, go by feel. Come off the bar only when you lose rhythm, otherwise stay on the bar. Keep track of your splits, which you’ll record, but the total time spent on each portion is your complete score.
For example:
3:00; 5:00; 7:02 = 15:02
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Aerobic/Gymnastic Option
35-49:
Three sets for times of*:
5 Devil’s Press (50/35 lbs)
100 Meter Run
15 Strict Handstand Push-Ups
200 Meter Run
25 Wall Ball Shots (20/14 lbs to 10′ target)
300 Meter Run
35 Drag Rope Double Unders OR 50 Regular Double-Unders
400 Meter Run
Rest 3 minutes between sets
50-54:
Three sets for times of*:
5 Devil’s Press (50/35 lbs)
100 Meter Run
10 Strict Handstand Push-Ups
200 Meter Run
20 Wall Ball Shots (20/14 lbs to 10′ target)
300 Meter Run
30 Drag Rope Double Unders OR 50 Regular Double-Unders
400 Meter Run
Rest 3 minutes between sets
55+:
Three sets for times of*:
5 Devil’s Press (35/20 lbs)
100 Meter Run
10 Strict Handstand Push-Ups to 5″” riser
200 Meter Run
20 Wall Ball Shots (20/10 lbs to 9′ target)
300 Meter Run
20 Drag Rope Double Unders OR 40 Regular Double-Unders
400 Meter Run
Rest 3 minutes between sets
*Set 2 perform in reverse order; beginning with the 400 meter run and ending with the 5 dumbbell devil’s presses