Ask and You Shall Receive – The Invictus Conversion Chart!
Written by Nichole Kribs
Ever looked at a workout and wondered how you were going to complete it when the workout called for rowing and you only had access to an Echo Bike? Or ever looked at a workout and wondered how you could substitute the run (you’ve been dealing with a nagging achilles issue) with a row but unsure of the conversion for the prescribed meters? Well look no further. We are introducing our very own Invictus Conversion Chart!
We have had many requests for a conversion chart as many of our online athletes have expressed the desire to adjust workouts based on their equipment availability since many have adapted to more training at home. So you asked and you shall receive! Now let’s answer a few questions about the chart.
Who is this conversion chart designed for?
We hope everyone can utilize this conversion chart. The numbers are based on a general to slightly competitive population but should give a good outline for equipment conversions.
Why are there two numbers provided for some exercises?
The first number indicates the conversion for males and the second number indicates the conversion for females.
How do I read the chart?
Each monostructural exercise is divided into meters, calories and time. If reading from left to right then the assigned meters are converted to its equivalent in calories. A time domain is also provided to give guidance on how long it should take to complete the assigned meters and/or calories. If you know that the assigned calories or meters are going to take you longer than the suggested time domain then simply adjust the calories/meters to better suit you.
Reading the chart from top to bottom will give you the converted meters / calories for each exercise. So, a 400 meter run is equivalent to a 500 meter row or a 1000 meter BikeErg. You can also say that a 400 meter run is equivalent to 30/25 calories on the Assault Runner.
We hope this chart is helpful for anyone looking for a one stop shop when it comes to conversions for the most commonly used monostructural pieces of training in CrossFit.
Download a PDF version of the Invictus Conversion Chart!
Invictus Athlete Online Programs
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