Gymnastics Pulling Density Re-Test

For max reps:

90 Seconds Pulling of Choice
90 Seconds Rest
60 Seconds Pulling of Choice
60 Seconds Rest
30 Seconds Pulling of Choice
30 Seconds Rest

Options in order of preference:
-Ring Muscle Ups
-Bar Muscle Ups
-Chest to Bar Pull-Ups
-Pull-Ups
-Pullovers

* Please review your score from September 4th to compare your new results.

B.

Invictus Pure Conditioning Baseline Test

Every 3 minutes, for 24 minutes (4 sets of):
Station 1: 400 Meter Run
Station 2: 500/400 Meter Row

*Note times for each interval. We will re-test this!

Every 2 minutes, for 12 minutes (6 sets of):
Power Jerk

Set 1 - 3 @ 65-70%
Set 2 - 2-3 @ 75-80%
Set 3 - 1-2 @ 80-85%
Set 4 - 1 @ 85-90%
Set 5 - 2-3 @ 75-80%
Set 6 - Max Reps @ 70%

B.

For time:
50 Double Unders
10 Front Squats (135/95lbs)
Rest exactly 60 seconds, then...
40 Double Unders
8 Front Squats (155/105lbs)
Rest exactly 60 seconds, then...
30 Double Unders
6 Front Squats (185/125lbs)
Rest exactly 60 seconds, then...
20 Double Unders
6 Front Squats (225/155lbs)
Rest exactly 60 seconds, then...
10 Double Unders
2 Front Squats (245/165lbs)

Barbell comes from the floor each time.

Please adjust weights to something that could be performed unbroken

Goal = < 12 Minutes (including rest)
Cap = 15 Minutes

Deadlift
Set 1 - 4 @ 65-75%
Set 2 - 3 @ 75-80%
Set 3 - 2 @ 80-85%
Set 4 - 2 @ 85+%
Set 5 - 2 @ 85+%
Rest 60 seconds after sets 1 and 2. Rest 2 minutes after sets 3, 4, and 5.

B.

Every 2 minutes, for 16 minutes (4 sets of):
Station 1: 10/7 Calorie Echo/Assault Bike SPRINT
Station 2: 20 Banded Russian Kettlebell Swings (53/35lbs + band)
youtube.com/watch?v=VLDsPk8-1hg

Option 1 "The Veteran"

Eleven rounds for time of:
400 Meter Run
11 Dumbbell Thrusters (50/35 lbs)
11 Burpees

If you're not prepared for the volume of this tribute workout, please consider performing the advanced, intermediate or beginner options so that you can still show your support for our veterans.

"The Veteran" (Beginner)

Complete as many rounds and reps as possible in 20 minutes of:
400 Meter Run
11 Air Squats
11 Push-Ups

"The Veteran" (Intermediate)

Complete as many rounds and reps as possible in 20 minutes of:
400 Meter Run
11 Dumbbell Thrusters (50/35 lbs)
11 Burpees

"The Veteran" (Advanced)

Eight rounds for time of:
400 Meter Run
11 Dumbbell Thrusters (50/35 lbs)
11 Burpees

"Chad" (Option 2)

For time:
1000 Box Step Ups (45/35lbs Ruck to 20" Box)

Take 10 minutes to build to today's 1RM Strict Press

At the 10:00 mark...

One set of:
Max Strict Press @ 80% of Today's 1RM

B.

Against a 4 minute clock, perform as many rounds and reps as possible of:
12/10 Calorie Row
9 Toes to Bar
6 Dumbbell Bench Press (50/35lbs)
Rest 4 minutes, then repeat for a SECOND set, picking up where you left off.

In teams of 3, complete as many rounds and reps as possible in 15 minutes of:
Partner 1: 15/12 Calorie Row
Partner 2: 5 Dumbbell Devil's Press (50/35lbs)
youtube.com/watch?v=fuWlmpSBNGM
Partner 3: Rest

Rest 5 minutes, then...

In teams of 3, complete as many rounds and reps as possible in 15 minutes of:
Partner 1: 15/12 Calorie Row
Partner 2: 20 Alternating Dumbbell Snatches (50/35lbs)
Partner 3: Rest

For both workouts, partners will rotate in order once EACH partner has finished their required work.

Front Squat

Set 1 - 3 reps @ 65%
Set 2 - 2 reps @ 75%
Set 3 - 1 rep @ 80-85%
Set 4 - 3 reps @ 70%
Set 5 - 2 reps @ 75-80%
Set 6 - 1 rep @ 85-90%
Rest 2 minutes between all sets

B.

Complete as many rounds and reps as possible in 8 minutes of:
2 Thrusters (115/85lbs)
8 Toes to Bar
4 Thrusters
8 Toes to Bar
6 Thrusters
8 Toes to Bar
...etc. adding 2 Thrusters each round until the 8 minute mark is up.

* Please adjust the Toes to Bar reps to something that could be performed unbroken.

Rx+ Loading = 155/105lbs

Every 2 minutes, for 20 minutes (10 sets of):
Snatch

Set 1 - 1.1 reps @ 55-60%
Set 2 - 1.1 reps @ 60-65%
Set 3 - 1.1 reps @ 65-70%
Set 4 - 1 rep @ 70-75%
Sets 5-10 - 1 rep @ 75+%

Only increase past 75% if a quality technical lift is performed. The goal is to build to today's new 1RM, but not at the expense of quality!

B.

For total time:
12-9-6 reps of:
Overhead Squats (95/65lbs)
Bar Facing Burpees
Rest 60 seconds, then...
6-9-12 reps of:
Bar Facing Burpees
Overhead Squats (95/65lbs)

Barbell comes from the floor.

If you cannot perform Overhead Squats, to depth, with intensity, please adjust to Front Squats or Back Squats.

Rx+ Loading:
115/85lbs

Goal = < 10 Minutes (including rest)
Cap = 12 Minutes

Every 2:30, for 40 minutes (4 sets of):
Station 1: 10-12 Dumbbell Bench Press + Bike or Row @ Zone 2 Pace the Remainder

Station 2: 10-12 Dumbbell Box Step Ups (20") + Bike or Row @ Zone 2 Pace the Remainder

Station 3: 10-12 Dumbbell Bent Over Rows + Bike or Row @ Zone 2 Pace the Remainder

Station 4: 300-400 Meter Run or 400-500 Meter Row (must be sub 2:10)

* Pick one set of dumbbells for all 3 movements and record the load used per set.

Every minute, on the minute, for 10 minutes (5 sets of):
Station 1: 8-10 Ring Rows @ 31X1 Tempo
Station 2: 1 Wall Walk + 20-30 Second Handstand Hold

Straight into...

Every minute, on the minute, for 5 minutes:
30 Seconds Max Reps Gymnastics Pulling of Choice

Pulling Options:
-Ring Muscle Ups
-Bar Muscle Ups
-Chest to Bar Pull-Ups
-Pull-Ups
-Strict Pull-Ups
-Pullovers

B.

Every 3 minutes, for 15 minutes (5 sets of):
30 Second Max Reps Movement of Choice (see below)
Straight into...
30 Second Max Distance Farmer Carry (70/53lbs - 25 foot increments)

Pick up where you left off on the Farmer Carry each round.

Score = Calories

Movement Options:
Option 1:
Assault Bike

Option 2:
Row

Option 3:
Shuttle Run (25 feet = 1 rep)

A)
Take 10 Minute to Build to Today’s 3RM Push Press

At the 10:00 mark…

Two sets of:
Max Push Press @ 70% of Today’s 3RM
Rest 60 seconds
Max Push Press @ 60% of Today’s 3RM

3RM Suggested Loading:
*Set 1 – 3 @ 60%
*Set 2 – 3 @ 65-70%
*Set 3 – 3 @ 70-75%
*Set 4 – 3 @ 75-80%
*Set 5 – 3 @ 80+%

B)
Complete as many rounds and reps as possible in 20 minutes of:
15/12 Calorie Echo/Assault Bike
5 Rounds of “Cindy
15/12 Calorie Echo/Assault Bike
3 Rounds of “DT”

“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats

“DT”
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead (155/105lbs)

*Adjust the “DT” weight to something that you could perform a round only having to break 1-2 times.

Community Workout

Against an 8 minute clock, perform as many reps as possible of:
150 Ping Pog Wall Ball Buy-In (alternating reps)
Max Toes to Bar or V-Ups in the remaining time (split however)

Rest 2 minutes, then...

Against an 8 minute clock, perform as many reps as possible of:
100 Calorie Echo/Assault Bike Buy-In (split however)
Max Push-Ups in the remaining time (split however)

Rest 2 minutes, then...

Against an 8 minute clock, perform as many reps as possible of:
50 Dumbbell Devil's Press (50/35lbs - split however)
Max Sit-Ups in the remaining time (split however)

Deadlift
Set 1 - 4 @ 60-70%
Set 2 - 3 @ 70-75%
Set 3 - 2 @ 75-80%
Set 4 - 2 @ 80+%
Set 5 - 2 @ 80+%
Set 6 - 2 @ 80+%
Rest 60 seconds after sets 1 and 2. Rest 2 minutes after sets 3, 4, and 5.

B.

Against a 3 minute clock, perform as many reps as possible of:
500/400 Meter Row or 400 Meter Run
Max Hang Power Cleans (135/95lbs) in the remaining time.

Rest 2 minutes, then...

Against a 3 minute clock, perform as many reps as possible of:
500/400 Meter Row or 400 Meter Run
Max Power Cleans (135/95lbs) in the remaining time.

Rest 2 minutes, then...

Against a 3 minute clock, perform as many reps as possible of:
500/400 Meter Row or 400 Meter Run
Max Deadlifts (135/95lbs) in the remaining time.

For time:
21-15-9 reps of:
Pull-Ups
Shoulder to Overhead (95/65lbs)

Rx+ Loading and Movements:
-135/95lbs
-Chest to Bar Pull-Ups
-9-7-5 Bar Muscle Ups

Goal = < 5 Minutes
Cap = 7 Minutes

B.

Every minute, on the minute, for 15 minutes (3 sets of):
Station 1: 10 Single Arm Bench or Strict Press (arm 1)
Station 2: 10 Single Arm Bench or Strict Press (arm 2)
Station 3: 10 Single Arm Rows (arm 1)
Station 4: 10 Single Arm Rows (arm 2)
Station 5: 30 Seconds of Goblet Squats to a Box (16-20" - at or slightly above parallel)

Rest until the 16:00 mark, then...

Two sets of:
60 Seconds of Tempo Stationary Dips @ 21X1
Rest 30 seconds
60 Seconds of Dumbbell Box Step Ups (20")
Rest 30 seconds
60 Second AMRAP of 15 Banded Triceps Pressdowns + 10 Dumbbell Hammer Curls
Rest 30 seconds
60 Seconds of Ab Wheel Rollouts
Rest 30 seconds

* Pick up where you left off on the AMRAP each time.

Three sets of:
5 Tempo Front Squats @ 3211
Rest 2-3 minutes between sets

* Start at 50-60% of 1RM and build based on the ability to hit the tempo on the first rep.

B.

Every 4 minutes, for 20 minutes (5 sets of):
400 Meter Run (hard effort)

* Easy Bike, Row, Ski or Plank Hold the remainder*

Every 2 minutes, for 12 minutes (6 sets of):
Snatch

Set 1 - 1.1 reps @ 64-69%
Set 2 - 1.1 reps @ 69-74%
Set 3 - 1.1 reps @ 74-79%
Set 4 - 1 rep @ 79-84%
Set 5 - 1 rep @ 84-89%
Set 6 - 1 rep @ 89+%

Followed by...

Two sets of:
3 Snatch Grip Deadlifts + 3 Hang Snatch High Pulls @ Final Snatch Weight from Above
youtu.be/S_3Tj04w15Q
Rest 90 seconds between sets

B.

Option 1:
Every 3 minutes, for 12 minutes (4 sets of):
20 Jumping Lunges
10/7 Calorie Echo/Assault Bike

Option 2:
Every 3 minutes, for 12 minutes (4 sets of):
50 Foot Farmer Hold Walking Lunge
10/7 Calorie Echo/Assault Bike

Goal = < 75 Seconds of Work/Round

Strict Press
Set 1 - 3 reps @ 75-80%
Set 2 - 2-3 reps @ 80-85%
Set 3 - 2 reps @ 85-90%
Set 4 - 1-2 reps @ 90-95%
Set 5 - Max reps @ 75%
Set 6 - Max reps @ 70%

Rest 2 minutes between sets

B.

Option 1 (strength bias):
Six rounds for time of:
5 Bench Press (70% of 1RM)
50 Double Unders

Option 2 (hypertrophy bias):
Six rounds for time of:
10 Dumbbell Bench Press (50/35lbs)
50 Double Unders

Goal = < 7 Minutes
Cap = 9 Minutes

Rx+ Loading:
Option 1: 225/155lbs
Option 2: 70/50lbs

5 Rounds for Time

15/10 Calorie Bike

10 Pullups or Ring Rows

100 Ft. Walking Lunge (Bodyweight)

10 Burpees

15/12 Calorie Row

Rest 90 seconds between rounds

TC- 36 Minutes

Every 2 minutes, for 12 minutes (6 sets of):
Power Jerk

Set 1 - 3 @ 65%
Set 2 - 2-3 @ 70-75%
Set 3 - 1-2 @ 75-80%
Set 4 - 1 @ 80-85%
Set 5 - 2-3 @ 70-75%
Set 6 - Max Reps @ 65% (record in comments)

B.

Every minute, on the minute, for 10 minutes (5 sets of):
Station 1: 8-10 Pull-Ups + 8-10 Dumbbell Bench Press (50/35lbs)
Station 2: 50 Foot Farmer Hold Walking Lunge (50/35lbs)

At the 10:00 mark...

Every minute, on the minute, for 10 minutes (5 sets of):
Station 1: 8-10 Toes to Bar + 8-10 Dumbbell Front Squats (2x 50/35lbs)
Station 2: 30 Second Echo/Assault Bike for Calories

Option 1:
Every minute, on the minute, for 10 minutes (5 sets of):
Station 1: 3-4 Ring Swings + 1-2 Pop Swings
youtube.com/watch?v=bRWkpoiGns8&t=75s
youtube.com/watch?v=oaIGWljKqHc&t=8s
Station 2: 3-4 Muscle Up Transition on Low Rings (option to put feet on box)
youtube.com/watch?v=dtnwemhWoek

Followed by...

Every minute, on the minute, for 5 minutes:
1-4 Ring Muscle Ups

Option 2:
Every minute, on the minute, for 15 minutes (3 sets of):
Station 1: 8-10 False Grip Ring Rows
Station 2: 100 Foot Plate Overhead Carry
Station 3: 6-8 Butterfly Pull-Ups (option for Chest to Bar)
Station 4: 25-45 Second Nose to Wall Handstand Hold
Station 5: Rest

B.

Every 7 minutes, for 21 minutes (3 sets of):
50 Double Unders
15 Toes to Bar
10 Farmer Hold Box Step Overs (50/35lbs to 24/20") OR 15 American Kettlebell Swings (53/35lbs)
15 Toes to Bar
50 Double Unders
Max Calorie Bike or Row in the remaining time.