FITNESS
Warm-Up.
“Mind Muscle” Overhead Movement Prep
Followed by…
200 meter run
Followed by…
Static Hang x 60 seconds (accumulate time if needed)
DB Squat Cleans x 5
Burpees x 5
Wall Slides x 5 @ 3131
DB Squat Cleans x 5
Burpees x 5
Pec Activation x 60-90 seconds
DB Squat Cleans x 5
Burpees x 5
Then…
“Helton”
Three rounds for time of:
800 Meter Run
30 Dumbbell Squat Cleans (50/35 lb DBs)
30 Burpees
Please enjoy being one of the first people in history to complete this new Invictus benchmark workout. Set the bar high!
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO 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/Jumping Jacks
30 seconds of Running Man Line Jumps
30 seconds of Russian Baby Makers
30 seconds of Air Squats
30 seconds of Supine Lying Leg Lifts
30 seconds of Plank Hold From Elbows
Rest 30 seconds
When the running clock reaches 15:00, perform the following…
Every 8 minutes, for 24 minutes (3 sets) for times of:
35/25 Calorie Bike/Row OR 400 Meter Run
30 Dumbbell Step-Ups OR Alternating Lunges (Single Dumbbell Held Wherever)
25 V-Ups
20 Single-Arm Dumbbell Thrusters (10 per arm)
NO EQUIPMENT SUGGESTIONS:
Dumbbell Step-Ups/Alternating Lunges – Substitute Bodyweight Step Ups or Lunges
Single Arm Dumbbell Thrusters – Substitute Jumping Air Squats
When the running clock reaches 45:00, perform the following…
Complete as many rounds and reps as possible in 10 minutes of:
10 Supinated-Grip Bent-Over Rows
10 Dumbbell Overhead Triceps Extensions
10 Alternating Biceps Curls
*Perform this at 70-75% effort.
NO EQUIPMENT SUGGESTIONS:
Supinated Grip Bent-Over Rows – Substitute Bodyweight Bent-Over Reverse Flyes
Dumbbell Overhead Triceps Extensions – Substitute Bodyweight Triceps Extensions
Alternating Biceps Curls – Substitute Towel Curls
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.