April 11, 2023 – Performance and Fitness

  • WOD
  • April 11, 2023
  • (0)



One set of:
“General Running Warm-up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backwards
Bunny Hops
Suicides, remain forward facing throughout
followed by,
Run x 400m

Followed by…

Two sets:
Barbell Strict Press x 2 reps
Barbell Push Press x 4 reps
Barbell Overhead Reverse Lunge x 6 reps, alternating



Every 7 minutes, for 35 minutes (5 sets) for times:
20/15 Calories of Assault Bike
400 Meter Run
20 Push Presses (115/75 lbs)

Your pace for this effort should be aggressive and challenging to maintain each set. We’re looking for consistent times across all five sets, so you’ll need to hold something back on the first couple of sets and ramp up your RPE to give full effort to make your desired paces the last two sets. Athletes should have at least 90 seconds of rest between sets, and preferably more than two minutes. If you find yourself falling behind those goals, please adjust the distances or repetitions to maintain the intended stimulus.

The post April 11, 2023 – Performance and Fitness appeared first on Invictus Fitness.

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