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…
“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 August 28, 2020.
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
When the clock starts, perform…
Two sets of:
60 Second Run/Bike/Row
60 Seconds of Sampson Pulses Each Leg
60 Seconds of Alternating Scorpion Kicks
60 Second Run/Bike/Row
60 Seconds of Pigeon Pulses Each Leg
30 Seconds of Downward Dog Stretch
30 Seconds of Divebomber Push-Ups
When the running clock reaches 16:00, perform the following…
Every 8 minutes, for 24 minutes (3 sets) for times of:
15 Calorie Bike or Row OR 100 Meter Run
15 Dumbbell Thrusters
12 Toes to Bar OR V-Ups
12 Alternating Reverse Lunges
9 Strict Pull-Ups OR Bent Over Rows
9 Dumbbell Push Press
When the running clock reaches 44:00, perform the following…
Three sets of:
30 Second Side Plank Right
30 Second Side Plank Left
60 Second Plank from Elbows
Rest 60 Seconds
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.
2:25
2:45
2:33
2:33
2:12 (air squats)threw up
2:18
All sets done with knees to chest.
Something happened with the training of today Deceymber’s 8, Performance? Thanks!
I can only assume that it’ll be something similar to the Fitness one which is up for today ?
Sorry guys! The scheduled publish time was incorrect. All fixed now!
Usually skip this one on purpose but decided to slog through 5 rounds today.
3:19, 3:20, 3:37, 3:52, 4:12
Going to start attacking the goats on a daily basis pre/post workout. T2B’s are at the top of the list.
21:00 with 30# WB (did 20, 20, 20, 17, 17, 17 reps)
Stricties and TTB were slow…and WB was heavy (all I have)
Strict PU: 6,4; 6,4; 5,3,2; 5,3,2; 4,3,2,1; 4,3,2,1
TTB: 8,7; 8,7; 5,4,4,2; 3,2,2,1s; 7,4,4; 9,6
PU: 10,5,5 all
WBs: unbroken except one set
Baseline RX times were
2:13
2:03
2:18
2:48
3:00
3:12
Total = 15:34
Rx: 2:24, 2:36, 2:28, 2:31, 2:37, 2:55
Last time: 2:22, 2:26, 2:46, 2:48, 3:33, 3:52
PR of 2:16
This one always hurts, but this felt so much better than ever before!
Great work everyone!
Great work on a massive PB Mike ?!!
Great job!!!
Wussed out on the baseline test…did Friday’s instead:
A1. Work up to 8rm strict press- did 7@85#
A2. 2 sets of Strict press x 8 at 80% of today’s 8rm- did 8×65# for both sets.
B. 4rft:
400m run
15 push presses at 75#
11:45
Been out for almost two weeks. Contracted Covid-19. It was not fun what so ever. Been having some trouble with catching my breath and also have not stayed hydrated well as I could tell when I started the workout. Legs began to cramp haha
I moved slowly at about a 4:00 pace through the movements and reps. Only completed 4 rounds. I hope to be able to bounce back relatively quick. Y’all stay safe out there!!
Blimey Jeremy hope you’re well on the road to recovery, slow and steady recovery!! Well done for getting back into training, I’m sure it was a struggle!
Thank you very much!
Oh nooooooo! Glad to see you back. What a day to restart, eh? Take care of yourself – it could be a while before you’re crushing us all like usual after that mess!
Haha I don’t crush y’all! Thank you!
Warm up ✔️
Baseline test: 14’57 (2’/2’06/2’22/2’43/2’46/2’56)
Pull ups: 6×10
TTB: 10-5/10-3-2/8-3-2-2/8-3-2-2/5-3-3-2-2/3-3-3-2-2-2
Push up: 10-10/10-10/10-5-5/10-5-5/10-5-5/10-5-4-1:
WB : 6×25
Skipped wall balls to assess capacity on first 3 movements
R1: 1:35 (10/10/5/20)
R2: 1:48 (same splits as R1)
R3: 2:30 (7/3/5/5/3/2/10/5/5)
R4: 2:45 (7/3/5/5/5/10/5/5) – no kip on last 6 TTB
R5: 3:00 (6/2/2/5/5/5/10/5/5) – no kip on last 6 TTB
R6: 3:30 (6/2/1/1/5/5/5/10/5/5) – only 3 TTB with kip
August: Rounds 4, 5 and 6 in 3:40, 3:45, and 4:06… added dB thrusters to rounds 1, 2, and 3
Warm up was nice
Baseline times were
2:00
2:05
2:07
2:56
3:02
3:12
Done with V Ups.
15:22
My June 1 (first time)
Was 14:38.
That’s… not good, but I did k2e that are way faster than v ups.
Solid times as well Mugu ?
2’23
1’03”
-15
-23
-20
-8
Pull Up (6-3-1/5-4-1/5-4-1/3-1-1../1-1-../1-1..)
T2b (15/15/6-5-4×4)
Push Up (20/13-7×5)
Wall Ball (18-7/10-8-7/10/2/5/6-6-5)
Warmup all done A. Baseline test 6 sets every 5 mins 10 strict pull-ups 15 TTB 20 press-ups 25 WBS @9kg to 10’ 2’08, 2’10, 2’11, 2’11, 2’14, 2’15 Total 13’09 Didn’t do this one in August but did in June and was 36 secs quicker this time. Pleased with that as thought it was going to go bad as I’m only 2 sessions in after being out for a month. The TTB is the killer on this one, find my grip strength goes real fast so have to break them down, but focused on tiny rest and getting back… Read more »
Impressive work today Al! I aspire to that level of consistency through all of the rounds.
Thanks Mike ? Short little breaks them straight back on the bar were the key for me today!
Dude killer job. Way to
Hold on.. literally. I don’t have the TTB volume yet. But one day… maybe.
Thanks Mugu, first round went UB on TTB then other rounds got to 8 or so jumped off but then straight back on and did a few sets of 3
Al crushing it as usual! Tell us about your trip! Or did I miss that? I just got back from a week off. Nothing like your month at sea though! Can’t wait to hear about the adventure!
Hi Michele thanks for that! Yea back last week and back into the training, some areas have fallen off a cliff (cardio) others have stayed the same (DL’s)! It was reasonably uneventful, which is good when you’re delivering 140’ yachts across the Atlantic! After joining the boat we had to moor in the middle of the river in Falmouth UK for 6 days until we got tested for COVID and all of us given the all clear. It then took us 6 days to get down to Lanzarote and by this time it was starting to warm up nicely! We… Read more »
That sounds like quite an adventure! How did you decide to do that? Was it with friends or strangers? I looked up the Rebecca – very nice! Here’s a super secret about me…The guilty pleasure around my house for the past year has been to watch Below Deck. There is a “Below Deck Sailing Yacht” version that is included in that so I know everything about sail boats now. 🙂 We went to Vallarta, Mexico, last week. Very quiet during these times and everything is outdoors, everyone in masks, so it felt pretty safe. Did lots of eating (I love… Read more »
Yea it was def nice to go and do a bit of work again for sure!! It’s one of the boats that I race on normally and it came to England for a refit so it just needed delivering back across the Atlantic to Antigua. There were 10 of us on there and I knew all of them from racing on the boat, there are 6 full time crew on the boat. Funnily enough I met all of the people who were on the boat a couple of years ago in the Caribbean. They were all in a bar on… Read more »
Just to let you know Michele, the performance workout isn’t up for today but I’m sure you know that by now!