Warm-Up | Performance
One set of:
Assault Bike x 3 minutes
Followed by…
Two set of:
Walking Lunge x 20 steps
Side Plank x 20 seconds per side
Bottom Squat Hold w/Kettlebell x 20 seconds
Tempo Goblet Squat x 3 reps @ 30X1 tempo
Then…
A.
Build to today’s 1-RM Tempo Front Squat @ 32X1
Followed by…
One set of:
Front Squat x Max Reps @ today’s 1-RM Tempo Front Squat
(perform these without any tempo prescription)
B.
“Nitrous”
For time:
1000 Meter Row
50 Thrusters (95/65 lbs)
Compare your results to October 2, 2023. This is a re-test of an Invictus benchmark workout…hit it hard!
200 1RM
9:45
A. 205# 2×205# 10# heaver than last time
B. 10:04 1:02 slower than last time row in 3:27. legs felt toasty could only do 3-4 reps at a time.
A. 2×275
Missed 285 at tempo
B. 8:25
Off the rower at 4:00
A. @295×1
B. 8:36
A. 255 1 RM
B. 9:23
#125
1 rep
12:17 rx
Last time did bike 11:51
175
175*2
6:57
A.
275/295/315/325
6 reps at 325
B.
7:00 (-1:03 from October 2)
I did yesterday’s workout with 75 rower cals and 4 wall walks. I hit a wall there quickly!
100×2
11:32
335×3
6:56 Rx
A. 130 kg, ×3
B. 8:01