PERFORMANCE & FITNESS
Warm-Up.
Two sets of:
Scapular pull-up x 10
Inchworm x 3 (walk arms as far out as you can while maintaining a hollow shape, then hold extended position for 3 seconds on each rep)
Alternating Cossack squat x 10
Followed by…
Two sets of:
Half pull-up x 2 @ 1113 (pull-up until arms are at 90 degrees and then hold for three seconds. If you don’t have strict pull-ups, attempt to pull as far as you can, then hold for three seconds)
Shoulder tap + push-up x 4
Air squat x 8
Followed by…
Two sets of:
Kip swing x 5
Toes-to-bar or Toes-to-bar Progression x 5
Medball squat x 5 (hold ball as if you are going to throw to target, but only perform the squat)
Followed by…
Two sets of:
2 Pull-ups
4 Toes-to-bar
6 Push-up
8 Wallballs
Rest 20-30 seconds
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 December 6, 2021.
Not a T2B fan currently, but at 250# larger athlete problems.
R1 3:18
R2 4:27
R3 5:00 (10 wall balls left)
Lots of work to improve in the gymnastics/body weight arena, I’ll keep after the workouts & nutrition, it’ll fall back into place around 215-220#.
First time postning, been following for a few months now.
“Invictus Baseline Interval Test”
1: 1:30
2: 1:29
3: 1:36
5: 1:32
6: 2:08 had to break up th push-ups and wallballs
Total time: 8:45
70 reps in 90″? You must be Flash
The exercises come easy to me, and short transitions
Pull up w/ green band
3:08
3:38
3:44
4:12
4:48
Couldn’t finish 6th
This was my 1st time ever doing this test, and I didn’t really read into ppl talking about pacing and how important it is until after. I fully wish I would of, I learnt a hard lesson of coming out the gate too strong 🤣😅😂 #That4thSetWallTho
“Invictus Baseline Interval Test”
Every 5 min, for 30 min (6 sets) for times: 1:55/2:15/2:50/3:30/4:10/4:55
Saturday’s:
15’ AMRAP
500m row
50 double unders
10 shspu (done to an abmat on top of a plate)
2+8 shspu
Then, 15’ AMRAP
400m run
30 push-ups
20 alt db snatches (35#)
2+16 snatches
Did this one with my 10 year old daughter, who used a 10# db and got 3+300m. It’s becoming demoralizing to lose to her every time we workout together, I guess I better just get used to it! 😂
Last time: 2:17, 2:37, 2:30, 2:49, 2:45, 2:56
Today: 2:02, 2:30, 2:47, 2:44, 2:44, 2:42
25 seconds faster than last time.
This is always a grind. I’m really pleased how even my rounds were. I need to pace the first round better.
Good work making it through this killer workout friends!
2:28
2:42
(Grip starts to die)
3:07
3:24
3:49
4:00
Pullups Unbroken
TTB ⅞ then 3×5 then 5×3
Push-ups UB then 10/10
Wall balls 13/12 then 10/8/7
2:15
2:18
2:34
Then shoulders died
3:31
3:34
4:01
Been on vacation for spring break!
Back at it today!
2:30
2:30
2:30
2:50
3:05
3:15
First three felt great but then got a little winded
Good stuff today! Glad to be back!
I hope you had a great vacation! What a workout
to get back into it.
I did! Went skiing in Colorado with the family! Kids loved it!
Yes it was a booger but I was honestly glad I didn’t have to do a lunch of weight training 😬
That sounds awesome!
Baseline Interval Test:
R1. 3:38
R2. 4:32
R3. 4.48
R4.R5. R6: Total break down on TTB, so instead of getting stuck on this, just skipped it and replaced with knee tucks at the end of each round.
Humbling.
R1: 3:30
R2: 4:12
R3: 5:00 with 15 reps to go (finished @ 5:30)
SPU:
UB
UB
5/3/2
TTB:
10 Kipping + 5 UB Singles
5 Kipping + 2 x 5 UB Singles
3 x 5 UB Singles
PU:
UB
10/10
10/5/5
WB
10/5/5/5
10/8/7
10/5/5/5
Baseline Interval Test E5M for 30 min 10 Strict Pull Ups – 3/2/singles first 2 rounds then all singles 15 T2B – UB, UB, 10/5 rounds 3-6 20 Push Ups – 13/7, 13/7, 10/5/5 rounds 3-6 25 WB – 15/10 first round then 2 breaks each round after 3:09 / 3:19 / 3:35 / 3:50 / 4:01 / 4:05 = 21:59 ***I’ve got this workout in the books 13 times and this is my worst time yet..by more than a minute. I can say the first 2 rounds my WB were to 10′ then gradually each round they got lower… Read more »
Don’t let I bother you too much. I honestly think a week off helped me today. Other times I’ve done this workout I’ve dominated it or it crushed me. Stay positive 🤜🏼🤛🏻
Sorry to hear that! You pushed through and your finished. You did this workout after a couple tough days and this is hard to do fresh.
Warmup ✅
“Invictus Baseline Interval Test”
R1: 3:28 min
R2: 3:31 min
R3: 3:59 min
R4: 3:20 min
R5: 4:14 min
R6: 3:26 min
Mean: 3:46min
Hard workout, but happy with results ! Coming back from spring break 😂
Nice work Arthur!
Well done Arthur!
1:55
1:59
2:03
2:00
1:59
2:10
That last round broke my soul.
Killed this Kyle! Outstanding!!
Incredible pace and consistency!
Only did 4 rounds. TTB went to sh*t and the wallballs were surprisingly hard. Previously I have made it through this WOD so disappointed but not surprised. Pull Ups: 7, 3
TTB: (7, 4, 4) (7, 4, 4), (7, 4, 2, 2) (4, 4, 3, 2, 2)
Push Ups: 10, 5, 5 for 3 rounds then 5, 5, 5, 5
Wall Balls: 16, 9
You’ll get through it next time Jeff, nice work today!!
Did Roxy from last week– I actually paced a workout right!!
RX, 35:45
Congrats Blake…great time!!
Haha, didn’t go out at a crazy pace (finally…)
After 8 yrs of CF..I’m finally learning how to pace…or maybe I’m just getting old and slow…either way 😱
5/6/7/8 – felt rough today for some reason, will finish next time!
This is always a rough one Matt..you will definitely finish next time!
First time I’ve ever been able to complete this workout in its entirety.
2:40
3:15
3:37
4:15
4:36
4:32
Had to do single T2B on the last 2 sets to get through them.
Well done finishing this out Andrew! It’s incredibly tough for us all.
I honestly wonder if this one is more about the time or the will to finish 🤔..because we must all be some kind of special 🤪 to put ourselves through this! Great job sticking with it Andrew!!!