Warm-Up.
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
Assault Bike x 60 seconds (70-75% perceived effort)
Plank Shoulder Taps x 30 seconds
Scapular Pull-Ups x 10-15 reps
Wall Climbs x 2-4 reps
Broad Jumps or Frog Jumps x 5-10 reps
Assault Bike x 60 seconds (80-85% perceived effort)
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 August 5, 2019.
3:11, 3:30, 4:15, 4:39, wussed out, 3:28
Major ego check. Tried to implement a strategy of going out slow and speeding up every round and clearly that didn’t happen.
Baseline Interval Tests = Not My Jam
First time doing this test and… hard to keep the times during all sets.
2’05/2’26/3’30/3’51/4’39
Too much difference btw 1st and the last one.
I tried to complete each set at max intensity, but the intensity in the last set was too low.
Scaled.
Pull ups with feet on a box
V ups instead of TTB (all for elbow. Didn’t feel it until the last round.)
2:50, 2:47, 2:43, 2:43, 2:49, 3:02
Still hurt, but was at least able to complete it. I normally need to scale back reps or take extra rest.
Was on keto the last time I did this back in April, but managed to keep it relatively close. Also done with 45# barbell instead of WB since globo didn’t have high enough ceiling where I was doing this:
April 1 – 1:40, 1:41, 1:52, 2:08, 2:35, 2:34
Today – 1:44, 1:44, 1:51, 2:31, 2:47, 2:37
Well done. Way to be consistent!
Solid work!
A. Invictus baseline test (strict pull ups)
1:55/1:56/2:01/1:54/2:00/1:59
11:45 total.
6 seconds total slower than August (pre-baby) but more consistent. Previous had a low of 1:51 and high of 2:07.
B. Back squat
6×2 @275
Wow, can’t believe you back squatted after that, super impressive
Not the best idea, but I just started a squat cycle
Well that just made you synonymous with dedication in my book
Incredibly impressive work there esp with the squats afterward.
Those times are crazy!
Super duper! Great job!
Invictus Baseline (OT5M for 30)
2:33/2:44/2:32/2:33/2:52/3:12
-16:43 Total
I usually go 2min flat on the 1st couple of rounds and then fade into oblivion. I tried more pacing this go around and I’m happy with the results.
*Did Friday’s deadlift and KB workout yesterday.. man that smoked me!
Tough back to back days. I’m sure it felt like you faded, but the times sure don’t look it, great push
I did the deadlifts yesterday too! Great work and super consistent each round.
I’m still sore from Friday’s workout!!
Great WU
A. Invictus baseline interval test
2:52 / 3:05 / 3:18 / 3:36 / 3:32 / 3:22 = 19:45
***5th time doing this workout with times of 20:41 / 19:20 / 19:02 / 19:57…so I would say this is a win today!
B. 2 Sets – with KB in goblet hold – 16kg first round / 24kg second round
BSS x 6 @ 31X1
Walking lunges x 18
***30s rest between legs and 1 min rest between sets
I’m not sure how you had gas for B, great work and stay sane during the delivery extravaganza season!
Great work Candy! I hope you can walk tomorrow!
You crushed it today!
2’30 2’40 2’’54 2’50 3’09 3’03 Total 17’06
First time I’d done this one so pretty happy with it.
Only have a 12.5kg ball as well just to make things a little harder!!!
Great work for you’re 1st time, this one has a unique way of destroying your soul?
Crushed it!
August 5th: 2:20, 2:39, 3:27, 3:30, 3:46, 4:13
Today: 2:19, 3:15, 3:40, 4:10, 4:02, 4:10
I was 1:41 slower overall which isn’t surprising. My cardio is not close to what it was then. I’m still putti in work though in the midst of a crazy busy season of life.
Keep it up man! Good work!
Thanks simo!
Definitely great work Mike!
Thanks!
Great job just getting work done. I’m in the same boat right now.. I’ve definitely been “exercising” and not ”training” these past several months!
Yeah it’s been an adjustment getting 1-2 less workouts in per week. I’ve put on 8 lb of muscle with the lower workload. I’m good with that, but my cardio has taken a hit.
It’s definitely a give and take. Sounds like you’re doing well though!
You got at it and that’s solid. Your time on the last set was still faster than in Aug which says a lot more than you think.
Thanks man. The finish line was in sight!
… sucker for deadlifts so made up Friday’s WOD.
A. Deadlift OT2M for 12 minutes (6 sets):
285×6 across
B. AMRAP 16 of:
8 – 1.5p Single Arm KB Deadlift | 8 – 1.5p Single Arm KB Swing (hybrid) | 16 – 1.5p KB OH Walking Lunge
10 rounds
… thought the lunges would break apart but able to stay UB – fun … if my ART session goes as expected I’ll look to fit this one in later in the week (at least a few rounds)
I agree….really hard to pass up a great DL session! Nice work Chris!
Always a fun time!
Haha, yea, I def groaned out loud when I saw it was baseline test day
Me too! I HATE this workout!