A.
Four sets of:
Max Effort Box Jump x 2 reps
Rest as needed
*These should be caught above parallel focusing on soft athletic landing. Step down safely after each rep.
Followed by…
Four sets of
5 Depth Jumps with Vertical Take-Off
15 second Assault Bike Sprint
Rest 60 seconds
B.
Every 2:30, for 15 minutes (6 sets):
Snatch Deadlift
+ Snatch + Overhead Squat
*Sets 1-2 = @ 70% of 1-RM Snatch
*Sets 3-4 = @ 75% of 1-RM Snatch
*Set 5 = @ 80% of 1-RM Snatch
*Set 6 = @ 85% of 1-RM Snatch
C.
Every minute, on the minute, for 20 minutes:
Minute 1: 15-20/10-15 Calories of Assault Bike or Bike Erg
Minute 2: 20 Barbell Thrusters (20/15 kg)
Choose a challenging calorie count that will push you to finish in 50 seconds.
D.
Three sets of:
Supine Chinese Planks x 60 seconds
Rest 30 seconds
Prone Chinese Planks x 60 seconds
Rest 30 seconds
Banded Face-Pulls x 30-40 reps
Rest as needed
A. Done
B. Done w/ fail at 85%
C. Completed 2 rds at 15/15 then it turned in to, Bike 50″ and work on starting thrusters immediately on the minute.
B. Top set @ 175#, these felt good today
C. Yesterday’s piece.
Every 90s, rest 60s X 10
20 cal row, Max Burpee pull up
5, 6, 6, 6, 7s for the rest
D. Done
A) ✅
B) ✅ 80-85-90-95-100# … really enjoying the snatch form work lately
C) ✅ ? 10-11cal on bike erg (I’m realizing compared to rowing this is a weakness). So pumped I did all 20 thrusters unbroken for all 10 rounds, taking ~ :35sec … this was a spicy workout but I enjoyed the challenge!
D) ✅
^ Pedro’s wifey
awesome job keeping those thrusters unbroken!! Enjoy your rest day!
A. Done
B. 65/65/70/70/75/80Kg(f)
These felt terrible. Right shoulder was sore and achy.
C. Rx with Echo; 20 thrusters throughout.
Cals – 20/20/20/19/18/19/18/17/19/18
D. Done
Great work! Do you think you could have held this on the assault Bike?
Thank you Tino. Not sure about the AB, I’ve never used one so I don’t know how it would compare. Legs felt great on this; lots of power.
A) 30” all sets
Depth to jump 24”
B) skipped
C) 15/15/15/15/14/12/12/12/12/12
Did BB front squats ?
D) Did Chinese planks skipped face pulls
??
?? for real !
A: just under 30 inches then 26 inches
B: built to 125
C: 10 cal/15 thrusters (& 2 servings of humble pie bc that was some WORK)
D: done
You definitely earned that “humble pie”though. You did some work!
A.done
B.done
C.done assault and 20kg bar
15-20/15-20/15-20/13-20/13-17/13-17/13-18/13-17/13-17/13-20
Very hard emon
D.done
Hard, but you got it done! Good push today
A. done
B. 100/110/115/125; these felt great! Wondering if my max has gone up now!
C. Did 14 minutes worth with 10 cals on the bike before I was interrupted haha; definitely went easy on the calories (40 sec at a slightly uncomfortable pace), but I’m still not super confident in my fitness again yet so I wasn’t sure if I could last going more than that
Conveniently interrupted… ?
Hey Tino since I’m not doing anything overhead what would you recommend to replace the thrusters? Front squat?
Yup, light dumbbell or barbell front squats
Right on thanks TIno!
A) Done
B) Done based of 90 kg – Felt really easy
C) 20 Calories all the way! My quads felt like cement during the thrusters, but pulled through
This is by far the best feeling I’ve had in a long time! I can now say I’ve completed an Invictus Workout RX as proscribed!
D) Done
That is a fantastic day! Awesome work on everything Kasper
Thanks Hunter! 😀
20 cals and 20 thursters all the way, i raise my hat in fron of you man ?
Thanks man! I am also really happy, though my GF is really laughing at me, as I cannot walk normal 😀
Worth it!
A. Done
B. Done
C.
1. 17
2. 15
3. 10
4. 10
5. 10
6. 10
7. 10
8. 10
9. 10
10. 11
Cal Assault bike 20 thrusters throughout
D. Done (GHD supine / prone hold)
Should’ve rested today. Woke up trashed af and felt off the entire workout.
Bummer that you were feeling like you were dragging today. You get to enjoy a nice rest day tomorrow!
A) done
B) 70-70-75-75-80-85kg
C) did alternating bike erg and assault bike, 15 cals and 20 th
Cals around 30-35 sec (assault 30, bike erg 35 sec), th 30 sec every set
I think if i would try to do more cal, couldn’t recover enough and the fall out. It was challenging enough.
D) done
You can push 40-45 seconds. I’m confident your fitness can handle it ?
Maybe with less intensity, but then i would’ve ended up around the same cal. With this output, I’m afraid i would smoke out way too early…?
A. Done 30/40/30/30 with bear straight leg landing felt if I went higher would have needed to land too low
B. 185×2/195×2/210/225
D. Done
C. RX with Assault Bike
Cals: 19/18.6/18.4/18.3/17.2/16.6/15.4/16.6/17.3/18.3
Average of 17.5 each round
20 thrusters about 35 seconds
Finished strong! Good job checking back in after that 7th set!
Just needed a little breather!
A) Done
B) 145/155/165/175
C) First 10 mins: 16 cal/20 thrusters, last 10 mins 14 cal/20 thrusters. Probably should have just done 15 from the start.
D) Done
If you could do 15 you can do 16 🙂
Nice work buddy!
A. Done
B. 135/ 135/ 165 all the rest
C. Started to scale at minute 12, after not completing thrusters for 3 sets.
D. Done
What did you modify to?
Did as many cals as I could within 50 secs, so between 12 and 14
A. Done
B.70/70/75/75/80/85kg ?
C.
Set 1-5 RX 15 cal / 20 reps thrusters
Set 6-10 scaled 13 cal / 17 reps thrusters
D. Done
Ah! The workout got you! Solid push though!
C. 15 cal 15 thrusters for 10 min. Used as “warm up”
3 rds at conversation pace
3 min ski
3 min bike
3 min row
1 min kb snatches
1 min sit ups
1 min run
3 min active stretch
Then some mobility and static stretching
???
I woke up with sore throat, so I will take additional rest day ?
Feel better buddy! Hydrate and rest!
Been a few years since I used an assualt bike and was quickly reminded why it has that name.
A. Done
B. 65/65/70/70/75/80 lbs
C. Modified to 10 cal assualt bike/10 air squats
D. Done
Oh how I bet you missed it! ????
Started like ?, ended like ??
A. Done
B. 29/ 29/ 32/ 32/ 34/ 36 kg
C. EMOM, for 20 minutes:
1: 10 Cals of AB/ Bike Erg (5 sets on each)
2: 20 Thrusters (15 kg)
Finished the calories in 42 seconds. Needed those seconds of rest ?
D. Done
Could have squeezed out another calorie or two 🙂