Invictus 1 Returns

July 15, 2020

A benchmark workout that we've done at Vic City for about 5 years... is back!  A simple pyramid of rowing, burpees, and double unders that requires pacing at threshold for the duration! 

 

Good luck, have fun!

 

Cam

 

TRAINING WEDNESDAY - THURSDAY

 

 

WARM UP:  3 rounds

 

3 inchworm pushups

6 T rotation planks

9 glute bridge

11 lying "t" raises (no weight, thumbs up to ceiling)

 

 

 

SKILL WOD:  ESCALATING AMRAP OF PISTOLS AND PULLUPS

 

As many reps as possible in 8 mins of:

2 Pull-ups 2 Alternating Pistols

4 Pull-ups 4 Alternating Pistols

6 Pull-ups 6 Alternating Pistols ...

 

Continue adding 2 reps each round to each movement until time expires.

 

Scale down to inverted rows or jumping pullups.  Scale up to CTB or if you're nuts, to bar MU

 

 

 

WOD:  INVICTUS 1

 

FOR TIME:

 

ROW 500M

25 OVER ROWER BURPEES

100 DOUBLE UNDERS

25 OVER ROWER BURPEES

ROW 500M

 

 

Sub single unders (200) for doubles and regular burpees.  You may also chop the number of burpees down to scale.

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