PERFORMANCE AND FITNESS
Warm-Up.
Power Breathing Practice
**This is to ramp you up for the workout! It can also be used as a tool to down regulate your heart and breath. Please do not skip this!!**
Followed by…
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
Followed by…
Assault Bike x 60 seconds (70-75% perceived effort)
Followed by…
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)
Followed by…
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 March 8, 2021.
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:
200 Meter Run
15 Side Plank Hip Bounces Each Side
5 Inchworms
60 second Downward Dog Stretch
100 Meter Run
10 Alternating Single Arm Bent-Over Banded Rows Each Side
10 Russian Baby Makers
Rest 60 seconds
NO EQUIPMENT SUGGESTIONS:
Alternating Single-Arm Bent-Over Banded Rows – Substitute Bodyweight Bent-Over Reverse Flys
When the running clock reaches 18:00, perform the following…
Complete as many rounds and reps as possible in THREE minutes of:
400 Meter Run
*Max Reps Movement
Rest 2 minutes between sets and repeat for SIX total sets
*Movements:
Sets 1, 3, and 5 – Devil’s Press
Set 2, 4, and 6 – Alternating Arm Thrusters
NO EQUIPMENT SUGGESTIONS:
Devil’s Press – Substitute Burpees
Alternating Arm Thrusters – Substitute Jumping Lunges
When the running clock reaches 50:00, perform the following…
Three sets of:
30 seconds of Biceps Curls
Rest 30 seconds
30 seconds of Triceps Extensions
Rest 30 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.
“Invictus Baseline Interval Test”
2’45” – 2’48” – 2’50” – 3’15” – 3’45” – 3’41”
Happy with it. I went downhill from 4th on…
Only had time for 4 rounds but thank god since the wheels were falling off.
2:50, 2:57, 3:50, 4:15
Oh man. I’m just coming off the DL bench…8 months of not working out and 20 Covid pounds overweight. Whew! Took me 5+ minutes to finish each round…only got thru 4 rounds. Good times!!
Only had time for 4 Rounds. Gassed out anyways
1. 2:09
2. 2:35
3. 3:25
3. 4:25
Did 45 pound barbell thrusters instead of wall balls
Anyone else have a little PTSD from Murph when they saw this?
3, 3:51, 4:09, 4:14, 4:23, 4:35
1st & last time DNF. modified to the hills:
E5M for 6 rds: 5 strick Pull Ups, 10T@B, 15 boxpushups, 20 – 14#wb
2:15, 2:45, 3:15, 3:45, 3:55, 4:40
much better.
Baseline interval test??!!! Nooooooo! I did last thursday’s 😂:
4 rounds:
Against a 3’ clock
Row 500m
Max ttb
15/12/10/9
rest 60 seconds
Run 400m
Max power clean at 135#
8/10/10/10
Rest 60 seconds
Power cleans got spicy!!!
A. Baseline Interval Test Every 5 min for 15 min 10 Strict Pull Ups 15 T2B 20 Push Ups 25 Wall Balls 3:11/3:32/4:25 ***No consistency today! It’s 90* in NY and we NYers are not used to this weather right out of the gate! I did NOT want to be feeling all beat up like I did after Murph last Monday, so I cut it back to 3 rounds. And then did some quality accessory work. B. 3:00 Banded March followed by 2 rounds 20s Top of Ring Dip Hold 10s Bottom of Ring Dip Hold 10 Goblet Sumo Squats… Read more »
2:27, 2:23, 2:41, 2:45, 2:49, 2:56
34 seconds faster than last time. 30 seconds slower than my best.
The last three times I’ve been fairly consistent throughout which is encouraging.
Push through friends!
2:16/2:11/2:18/2:36/3:08/3:18
WB unbroken for the first forum rounds then 15/10.
Round times
2:30
2:40
2:50
3:20
4:10
4:15
Gassed today
Very tough running in 86 degree heat and high humidity. I am also 65 so my running is super slow.. which actually helped on the other end.