“Preparing for Battle”
Battle Cancer is coming to Invictus! In San Diego on June 20, and in Boston on June 27, 2020, will be hosting an incredible team event to raise money for cancer charities of participants’ choice. There will be four workouts, each 9 minutes or less, and all workouts will be accessible to ANYONE who wants to participate – from the professional athlete to the fitness novice. To help you all prepare, today’s workout provides a taste for the event and gets you prepared for the Battle. Please get registered for the event and send a message that nobody battles cancer alone!
Battle Prep Workout # 1
At all times during the 9 minutes of Part A and B there will be 2 persons working on synchronized movements, 1 accumulating calories on the Concept 2 machinery, and 1 person resting. All athletes can switch in and out of the various roles as often as they wish.
Part A
Complete as many rounds and reps as possible in 9 minutes, with 2 persons synchronizing each movement, of:
3 Synchronized Burpees
3 Synchronized Lunges
3 Synchronized Hang to Overhead (with plate, dumbbells or kettlebell)
6 Synchronized Burpees
6 Synchronized Lunges
6 Synchronized Hang to Overhead (with plate, dumbbells or kettlebell)
…and so on, adding 3 repetitions to each movement after completion of each round.
Part B
While 2 teammates work on the synchronized movements of Part A, 1 teammate builds as many calories as possible on a Concept 2 Rower, Ski Erg or Bike Erg throughout the 9 minutes.
Rest 5 minutes, and then…
Battle Prep Workout # 2
For this workout there will always be 2 teammates working and 2 “resting.” One pair of teammates will complete the full reps of a movement, followed by the next pair. The “resting” pair of teammates will perform a static hold while the working pair completes the assigned task.
Complete as many rounds and reps as possible in 9 minutes of:
21 Partner Jumps (each pair)
* While resting pair holds prone plank from elbows or hollow body hold.
15 Synchronized Sit-Ups
* Resting pair must be holding one of the teammates off the ground.
9 Under-Overs (each pair)
* While resting pair alternates between a tall plank or pike position.
I went back to do the workout from March 4th. I should have cherry picked another one!
Station 1 – 30/20 Calories of Assault Bike
Station 2 – 30 Front-Racked Kettlebell Walking Lunges (24/16 kg)
Station 3 – 30 Alternating Dumbbell Snatches (50/35 lbs)
Station 4 – 20 Burpee Box Jump-Overs (24″/20″)
Mostly Rx:40 rowing cals
done. I completed about 80% of the reps for the snatches and burpees. I made those up afterwards.
On my own
Tempo bench press
5×5 165 lb
Max sets strict ring dips: 3, 2, 2.
I was toast after all this.
Yesterday’s
A. 125, 145, 155, 160
B. 10:11 RX.
CTB slow and steady. A couple no reps that I redid.
Hit the following as body was feeling beaten up:
1k ski
50 burpees
1k run
50 burpees
1k row
50 burpees
2k assault bike (legs only)
50 burpees
No timer today, just focused on breathing and moving.
Upper body accessories
3 rounds:
Feet elevated ring row 10 reps
Ring dips 12 reps
15 seated upside down kettlebell press
3×15 rope bicep curls
3×15 rope extensions
… called an audible given the format and teammate component … A. Descending reps every 90s (3 min/round) of: Deadlift (#) | Bench Press (kg) 8 x 225 | 70 7 x 245 | 75 6 x 265 | 80 5 x 285 | 85 4 x 305 | 90 3 x 325 | 95 2 x 345 | 100 1 x 365 | 105 … good dose but too much math. B. 5 rounds of 1:15 work | 0:45 rest of: 12 Cal AB + Max Rep Double-unders 40, 60, 60, 50, 50 … yoga tomorrow – enjoy the… Read more »
I liked this one so I matched your deadlift weights but for the 2 and 1 reps I stayed with 325. Low back was wrecked. Went heavier on the benches.
Did 10 rounds of 5 ttb 20 dbl unders
Just wanted to let you know that I try to see what you do daily and use it to push myself. I wanted to thank you for that and I hope you can continue to help me even though you don’t know me haha
Again thank you and have a great weekend!
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Uhm so how do I do this solo? 😀