Warm-Up | Performance
Two sets of:
Palloff Hold x 20 seconds per side
Glute Bridge Walkout x 5 reps
Followed by…
One set, increasing pace as you go, of:
Row x 2 minutes
Kettlebell Goblet Hold Alternating Reverse Lunge x 20 reps
Row x 90 seconds
Kettebell Romanian Deadlift x 15 reps
Row x 60 seconds
Kettlebell Swing x 10 reps
Then…
A.
Every 90 seconds for 9 minutes (6 sets):
Speed Deadlift x 3 reps @ 65% or 1-RM
Reset the barbell every time on the floor…do not perform these touch and go.
B.
In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 24 minutes of:
25 Double Kettlebell Deadlifts (24/16 kg)
100-Foot Double Kettlebell Overhead Carry (24/16 kg)
5 Ring Muscle-Ups
100-Foot Double Kettlebell Farmer’s Carry (24/16 kg)
If you don’t have a training partner for this session, use a 1:1 Work:Rest ratio – resting the length of time it took you to complete the preceding round.
5 rnds sub DBs and bmu
Hi guys, what’s the best solution you found?
i’d be lying if i said i never expected this day would come. unfortunate since i’ve been working to cut down subscriptions but extremely grateful since this programming that i’ve followed for the last 10 years (damn that went fast) has given me more physical and mental gains than i could ever have imagined or expected, and it was free. for that i’m contemplating making the leap… have to make decision. this programming has also given me this community that i’ve had a real privilege of remotely hurting with. janelle, cindy, mugu, mike, al, jeremy, chris m and many others… Read more »
My dude!!! I understand completely, remotely hurting is a perfect description haha
Would it be weird to make a FB group or something for all of us? Haha
yo 100%!!!! great idea, we absolutely need to
Find me on there
Mitxel Muguira
I’m in for a Facebook or Instagram group. 🙂 fitter_inmyforties is my insta handle. And my name on Facebook.
A. Ok
B. 6 rnds solo or 11 rnds with my ghost self, scaled to 2x20kg kbs and bar mu instead of ring mu
The last year or so, you can count on a workout not getting posted every two to three weeks. I would not be surprised if they put it behind a paywall in the next bit. I have been noticing the programing has not been as well balanced as well the last year or so like they are just recycling WODs and not putting as much thought as progressions. I don’t know. It’s a lot of complaining for a free service. I have been waffling with the idea of signing up with Street Parking but I have loved Invictus’ programming so… Read more »
Those are all great thoughts Janelle. It was so fun to get to interact with Michelle. I’ve spent less time doing (and posting) the workouts for the same reasons.
I do appreciate how much I’ve learned and grown through the performance workouts. I didn’t think it would stay free this long.
It’s been a joy to track workouts and encourage the group for years!
Maybe it’s a new website glitch? When I use the forward and back buttons I can get to the other dates. I just can’t see them up front.
At any rate. I agree with Gosh and Mugu. I love these workouts. I still pay for the competition program that went behind a paywall but I don’t have the 90 min per day to do it and love the performance track. The way the workouts are posting now makes it hard to use.
100%
If they’re gonna charge $30 a month for shoulders 5x a week, I’m gonna go to Josh Bridges LFG for $20 a month
Seriously guys?! 30$ a month for the last 7 days?! I am the first who recognize that no one works for free and the work needs to be compensate, especially such a good work you guys do. Also I know that we are living difficult times, that the infrastructure to maintain a website also has a cost etc. But 30$ for the basic tier?! I used to be on the athletes program like one year and half ago and was 12$ a month, you had coaches feedback in the comments and access to all the history of athletes programming from… Read more »
Am I reading this right? Is Invictus charging for the performance and fitness workouts? That would suck.
Gotten to know a lot of you through this online board.
Al F, Candy Oakley, Barefoot Squatter. The people from Reno. Hope you’re all doing well