August 27, 2021 – Invictus Athlete Program

Primary Training Session
Movement Primer
Two sets of:
Depth Jump with Vertical Take-Off x 10 reps
Rest 30 seconds between jumps; rest as needed between sets.

A.
Front Squat
*Set 1: 5 reps @ 60% of 1-RM
*Set 2: 3 reps @ 80%
*Set 3: 1 rep @ 90%
*Set 4: 5-6 reps @ 80%
Rest 2 minutes between sets

*Alternative for athletes who feel they’ve reached sufficient squatting strength or who believe they need to prioritize skills and conditioning over strength:

Complete as many rounds and reps as possible in 10 minutes of:
15/10 Calories of Ski-Erg or Row
3 Wall Walks
50-Foot Handstand Walk
3 Wall Walks
20 Alternating Pistols

B.
Every two minutes, for 12 minutes (6 sets):
Power Clean + Hang Clean + Jerk

Build to today’s heaviest set.

C.
Back Squat
*Set 1: 5 reps @ 70% of 1-RM
*Set 2: 3 reps @ 80%
*Set 3: 1 rep @ 90%
*Set 4: 10 reps @ 74%
Rest 2 minutes between sets

D.
For time:
Run 800 meters or Row 1000 meters

Rest 2 minutes and then. . .

For time:
20 Burpee Pull-Ups
15 Muscle-Ups
10 Burpee Muscle-Ups

Rest 2 minutes and then. . .

For time:
Run 400 meters or Row 500 meters

Post four scores:
1. Time to complete first Run or Row
2. Time to complete Muscle-Ups
3. Time to complete second Run or Row
4. Total time to complete all of the work INCLUDING rest periods

Athlete Notes:

Today we’ve got a nice combination of cardio and gymnastics. Each piece is separated by a 2 minute rest, therefore we want you pushing the pace! Your first 800m run should be something slightly faster than your 1 mile pace (if you run your 800m PR, good luck recovering and being at all useful after just 2 minutes of rest). The gymnastics piece is going to be a lot of shoulder volume. We would recommend modifying the reps if you know this portion is going to take you longer than 8-10 minutes to complete. In other words, push the pace on the burpee pull-ups because they’re the easiest movement… try to get through the muscle-ups in 2-3 sets (4 max), and then force yourself to keep moving on the burpee ring muscle ups, which can be arguably easier than high volume muscle ups because you’re only doing one at a time! After the gymnastics piece you get a short rest, and then it’s time to go full send! This is where we learn to FINISH in a workout! Don’t quit early, sprint all the way through the line or the intended meters!

Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.

Engine Accessory Option
Every 8 minutes for 32 minutes (4 sets):
25 Burpees Over The Erg
25/20 Calorie Row
25 Kettlebell Swings (32/24kg)
100 Double-Unders

Gymnastics Skills Accessory Option
A.
Handstand Play Time
Spend time getting comfortable being upside down. Get confident with a handstand. Then continue to challenge yourself with new obstacles and goals.

B.
Three sets, for max reps:
Strict Ring to Sternum Pull-Up (false grip)
Rest 90 seconds

Followed by…

Three sets of:
Ring to Sternum Hold x 15-30 seconds
(false grip)
Rest 60-90 seconds

Followed by…

Accumulate 2 minutes of Dead Hang from Rings

Engine Accessory Option
Six sets for max calories of:
6 minutes of Assault Bike @ “AB-30” Pace
60 seconds rest