A.
Weighted Pull-Ups:
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM
B.
Three rounds for time of:
40 Calories of Rowing
30 Kettlebell Swings (24/16 kg)
20 Pull-Ups
A.
Weighted Pull-Ups:
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM
B.
Three rounds for time of:
40 Calories of Rowing
30 Kettlebell Swings (24/16 kg)
20 Pull-Ups
A. 120 I think it’s a PR.
B. 16:27 had to use the assault bike because the PM5 on my rower wouldn’t turn on. That sucked big time.
A. 20, 25, 30, 35, 40, 45 – 2.5# PR
B. RX – 15:13
Rows – 2:23, 2:25, 2:34 – wheels fell off on the last row.
KBS UB
PU – 15/5, 12/8, 10/5/5
Spent too much time bent over gasping, trying to gather my strength.
A. 25X3/30*2/35*1/40*1/45*1/50*1/55*1/60*1
50# went up smoothly so I added 2 more sets
B. 500 m Run (no tower access today)
30 KBS with 50# DB
20 pull-ups
1-5:13/2-11:19/3-18:46 3rd set of pull-ups Strict at 5/5/5/3/2
A. 92.5
B. 15:25 Rx (American swing)
A: up to 53. Couldn’t hit 70. I need a 60-65lb KB
B: Did 12 strict pull-ups instead to protect my wrist. 17:51
A. Up to 90#. (185# BW)
B. Only did 2 rounds. Pull ups didnt go well today. Should add this to my weaknesses list. 9:36 RX.
A. Weighted pull up: #115 single (205 bw)
B. RX: 15:42
3 rounds: 40 cal row, 30 American KBS #53, 20 pull ups
2:00 each row, pull ups slowed me down.
A. Weighted Pull Ups 10# x 3, 20×2, 25×1, 30×1(chin wasn’t quite over bar), 27.5×1(chin wasn’t quite over bar), 25×1 ***Not my day for these…last November I hit 30# B. 3 Rounds for time – 16:23 (4:56/5:32/5:55) 40 Cal Row (2:55/3:10/3:25) 30 KBS @ 16kg (all UB) 20 Pull Ups (8/6/6, 6/6/4/4, 5/5/4/3/3) ***Didn’t feel like I had any legs today (may have something to do with the 72 thrusters and 60 burpees from yesterday) first row went better than expected but quickly fell apart as I was trying to use my legs mostly and save the arms. KBS are… Read more »
Did Monday scaled to 115lbs
For time:
800 Meter Run
20 Ground to Overhead (135/95 lbs)
30 Ring Dips
800 Meter Run
30 Ring Dips
20 Ground to Overhead (135/95 lbs)
800 Meter Run – walked three first 200 on this one
26:06
Great work! Glad to see you made it back here man
A.) used a DB crossed between legs. Got up to a single at 50 lbs.
B.) Saving the legs for a bike ride, so did some heavy farmer carries, and more pullups.
I’be been following the workouts consistently, just not posting recently. Going to try to start posting again this week more regularly. Hope you are all well!
Hello,
First time trying Invictus Performance workout.
Part A: PR 22.5 Kg
Part B: 21:40 RX Pullups by 1-2 🙁
Body weight 95 kg
Seems Performance is hard for me, compared to other members results 🙁
hey roman, welcome aboard to our group of misfits; don’t be afraid to scale these wods, even the beasts here do it when needed; hope you stick around as these are super fun wods
Awesome work today Roman and congrats on that PR! Thanks for sharing your results
Welcome Roman…Hope you decide to stick around…we have a GREAT bunch of athletes here that are full of some awesome information, motivation, and creativity. You wont be disappointed!
A. First time really doing much weighted pull ups.
Used my vest. With 20lb x4, 25×4, 35×6, 45×4, 55×3, 55×3
B. As prescribed 16;30
Rows felt slow today. Mostly the mid 900Cal/hr
Each round was 15,15 for KB swings
Pullups 10,10 / 8,7,5 / 8,7,5
Little bit of a hard time pushing hard this morning. Felt like I just went through the motions. Damn kids are sucking the sleep right out of me!!
Sure doesn’t look like it’s your first time on weighed pull ups, nice work
Looks like a great day to me JB! Funny….work sucks the sleep right out of me!
That’s some awesome weight for the pull-ups!
A. Strict Weighted Pull-ups (BW 185)
50×3, 65×2, 85×1, 95×1, 105×1, 115×0 (f)
… decent fight at 115 (PR attempt)
B. As Rx (w/ American swings): 15:30
… second row killed the pace – eesh.
… great work morning crew … crushed it.
Morning crew vs later crew would be a great theme for a comp! Huge weight on the pullup, great work
Super strong pull ups! Super fast B time too with American swings, you crushed it
I thought the same thing about the second row! I did better than expected on the first row..but that took a quick left turn on the second round!
A. Up to 130#, ties PR. Failed at 135#, happy to still be hitting my numbers on something these days.. video of the fail – https://youtu.be/bc2eu6qjmsQ
B. 14:28 Rx, good race with Joey and James.. that last row ?
C. To make up for missing yesterday due to work:
12 min EMOM
1-12 OHS 95#
2-12 burpees
The video is missing the good bit! Nice race for A
Hmm not sure what YouTube is doing… ??♂️
Try it now, I think it’s fixed ??
Yay! 135 was so close, next time!
dude, you can pull yourself up with extra 60 kgs???? beast
Well, everything involving the legs has suffered this past year, so I’m happy to be keeping strength in one area.
those 135 were super close, great work man
Monster weight pull ups! Super close on PR attempt. Smart using KB and such, I’ve been using plates and it gets cumbersome so I might try that next time. You killed it today, youngster
Great work TLH!! I’m glad you posted that video…I have a really bad habit of raising my knees when doing strict pull ups…I’ve been focusing on not doing that because I thought it may not be considered strict…????
I normally cross my ankles and keep my legs straight when I’m in my high bar, but when i do weighted I can’t do that because of the weights hanging down banging into my legs (also the only time I use my squat stand pull-up bar). I think as long as you don’t kip or translate upward motion you’re good.
Thank you…that definitely helps!
Yesterday: A) 5 rounds, not for time: 20 DUs + 3 C2B +3 Dips Splits for DUs were UB on the first 3 rounds then 14/6 and 3/17, major improvements showing here; Rx was RMU work which I subbed for C2B and Dips but had to do C2B in singles as I used a low bar, dips were UB. B) For time: – 800 mts run – 21 power cleans 80 kgs – 400 mts run with 12 kgs medball – 21 bar facing burpees Time: 16’45” PCs were done in singles, I liked my pace on the burpees, getting… Read more »
You must be a twig by now with the crazy volume you do each day! Great dedication Jorge!
thanks mate, i’m still a heavyweight but somehow i’m managing to move fast when needed and just keep loving the grind
You train like a man so you eat like a man am I right?! Hahah great work today dude
like a man!
/revision/latest?cb=20170118152729
like a man!!!!!
Hey Folks we have ourselves another DU and HSwalk wizkid!! So happy to see the DU coming together for you Jorge!!
A. Opted for 5×5 Strict Chest to Bar Pull-ups OT3M
B. As Rx 15:34
Ouch, this got ugly, all that pulling had me breaking up my PU’s in sets of 5. Nice overload on the pull volume, it’s something I need to work on.
Thnx for the on point programming as always!
Happy hump day guys!
So much pulling! Those strict C2B are no joke!
Great work today Steven, nice sub on A
A. 3×26#, 2×35#, 1×44, 1×53, 1×58, 1×60
B. Fitness w/24Kg – 13:42
Solid B time! That one must’ve been tough with strict pull ups
A. 3×35# 2×45 1×55-65-75(tie PR)-80(f)
B. 14:21 Rx. Broke kbs 15/15 and pull ups 10/10 from the start but still got grippy. Row 2:10-2:22-2:23
C. 200m (26 1/2 x 25ft in my gym) front sandbag carry 100#, 15GHD sit ups every drop (2 drops, total 8:00).
Did extra 25 GHD sit ups at the end
Pipped me by 12 secs! Solid work. Part C sounds awful…
Haha once I reached 14:00 I knew I had to hurry. Still stared at the bar a few seconds too many during this one though. C was a grind but fun stuff
Great work, you’re the time to beat for B!
Thank you! I sure didn’t expect that today
great work man, that B was super fast
Killed it Joey!
A. 2 mins rest
3 reps 20kg
2 reps 25
1 rep 29 32 34 35. 3kg PR
B.
Hybrid swings, first proper conditioning session in a while!
Round times 4.11 5.08 5.14
14.33 – pullups kipped in sets of 3 with a short rest, grip was the limiting factor.
C.
EMOM for 12 mins
Min 1: 4 HSPU with 1 plate – new plate removed from last week, felt good
Min 2: 8 roll outs
Min 3: 25 secs each side bosu balance
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Congrats on your PR! Solid day James
Nice PR james, great work
Thanks dude, you too. Your B looked really fun today.
PR STAR!
Warmup: 10 band pull aparts, palms down + 10 band pull downs from OH + 10 band pull aparts, palms up; then tie your band to a post and complete 20 overhead lat pull downs Then: 10 scap pullups + 5/5 single arm ring row (or bent over row) + :30 weighted hollow hold x 2 sets If you’re going to be building to a heavy single, complete a few unweighted strict pull-ups. Part A: There are a number of ways you can add weight –> vest, DB between the feet, weight belt with chains, etc. Get an aggressive pull… Read more »