INVICTUS

INVICTUS Strength and Cardio Introduction This is an awesome strength workout with cardio and flexibility. The full body is worked with all the exercises, from back to front, and from lower to upper body. This is a great workout for those days you have programmed as heavy work. Table of Contents Introduction 2 Kettlebell 3 Complexity 3 Intensity 3 Duration 3 Format 3 Muscles worked 3 Goal(s) 3 Exercises 3 Alternatives 4 Programming 5 Warm-up 6 Prep Work 6 Workout 6 Copyright 7 Kettlebell Single heavy kettlebell work. Complexity Easy to moderate. Intensity Task 1: Medium Duration Warm-up: 6 minutes Workout: 22 minutes Total: 28 minutes Format One AMRAP. Muscles worked Full-body with a focus on legs, core, and shoulders. Goal(s) Task 1: Strength with cardio and flexibility Exercises • Bent-over row • Hang lift • Hang clean • Jerk • Overhead reverse lunge • CrossFit burpee • Upward dog • Downward dog Alternatives Use a lighter weight than prescribed and work your way up to a heavier over a period of time as you repeat this workout. Use support for the bent-over row if your core strength is lacking or your lower back starts to play up. You support yourself by stepping back with one leg and placing the elbow of the non-working arm on the knee while you row with the other arm. Use assistance with the hang clean. Use the non-working arm to guide the weight into a racking position. Use a push press instead of a jerk. The push press is the progression to a jerk, master this exercise first and then add the squat under to get the full exercise. Use a racked reverse lunge instead of the overhead reverse lunge. After the jerk you return it into racking and perform the reverse lunge. Programming What’s heavy? As heavy as possible but not so heavy where you can’t complete the full workout. I personally used a 28kg for this workout, if I did not have another strength workout planned for the same week I could have gone with a 32kg. You will more than likely need to base your weight upon what you can handle with the overhead reverse lunge, as the row is easy, and the other exercises are explosive and lower body. The scoring for this workout is the number of rounds times your weight. As you repeat this workout over a period of time, aim to increase your scoring gradually. Your lowest weight is counted, this means that if you start with a heavy weight and drop down to a lighter weight during the workout, the lowest is counted. You should not let this deter you from dropping down in weight when your body is telling you to. If you are using a lighter weight and want to work on muscular endurance, do more rounds on one side before you switch to the other side. The longer you stick to one side, the more you are working on muscular endurance. Don’t go to the point of fatigue, just to the point of feeling it become more difficult. Break the total working time up into 5.5 minutes tasks with breaks in between and as you repeat the workout again, decrease the rest time, increase the working time, and repeat this process until you are completing this full workout unbroken with ease. Now it’s time to up your weight. Warm-up Jumping jack into alternating Frankenstein kick 1 minute Alternating thoracic rotation into arms overhead 1 minute Squat into knee extension 1 minute 2 rounds Prep Work Bent-over row Hang lift Hang clean Jerk Overhead reverse lunge (bodyweight) Workout Kettlebell combo: • Bent-over row • Hang lift • Hang clean • Jerk • Overhead reverse lunge 1 x CrossFit Burpee 2 x dynamic upward into downward dog 22 minutes AMRAP Scoring is the number of rounds times your weight. If you go down with the weight during the workout that is the weight that should be used for the calculation.