August 28, 2021 – Invictus Athlete Program

Primary Training Session

Muscle Activation
Two sets of:
100-Foot Pec-Activated Med-Ball Walks
Rest as needed

Skill-Based Movement Primer
Against a 2-minute running clock:
Max Distance Row @ 2000 meter PR Pace

Rest 60 seconds, and then…

Against a 2-minute running clock, complete as many reps as possible of:
6 Thrusters (115/75lb.)
6 Bar-Facing Burpees (SPRINT SPEED)

Rest 60 seconds, and then…

Against a 2-minute running clock, complete as many reps as possible of:
Rope Climbs

Rest 3 minutes and repeat the entire 8 minutes again.

A.
Every 30 seconds for 10 minutes (20 sets):
Deadlift from 2″ Deficit x 1 rep @ 70%

Put tension into the bar and then stand with the bar as quickly as you can. This should not feel terribly heavy. You will get stronger by moving fast.

B.
Against a three-minute running clock, complete as many rounds and reps as possible of:
3 Deadlifts (275/185 lbs.)
6 Box Jumps (24”/20”)
9 Toes-to-Bar

Rest 60 seconds and then repeat for a total of FIVE (5) sets. For each set, pick up where you left off at the end of the previous set.

C.
Four sets:
90 second Wall-Sit
30 second Sandbag Squat (150/100 lb.)
100-Foot Sandbag Carry (150/100 lb.)
Rest 2 minutes

Athlete Notes:
Today’s workout is going to be sneaky. It doesn’t look that crazy because the individual reps are relatively low. But, when you factor in that each segment is 3 minutes long, and that there’s 5 total segments, well, the volume is sure going to bump up before you know it! This is a great workout to focus on transitioning from movement to movement, and forcing yourself to start. Find a pace for you that allows you to do so, and doesn’t make you have to think about starting the next movement. The deadlift weight should be something that you can always do three reps in a row, you just have to put your hands on the bar. For the box jumps, we would advise stepping down – not only is it safer, but it can actually work to keep your heart rate from spiking too much, and in the long run, lead to a better score! The toes-to-bar will be the tricky part for a lot of people. The first few rounds we expect unbroken sets, but at some point you will hit grip fatigue. How well can you manage hanging on to the barbell as we get deeper into this workout? Push to challenge yourself to hang on longer than you think you can!

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.

Strongman Option
A.
Three sets of:
60 seconds of Deadlifts (155/105 lbs)
60 seconds rest

At the 10 minute mark. . .

Three sets for max distance of:
90 second Prowler Sprint
Reverse Sled Drag Back to Starting Point
Rest 2 minutes

Load the sled with a weight that will allow you to move without stopping, and sprint it as far as possible in 90 seconds – this should be an all out effort. As soon as the 90 seconds are up, grab the rope and reverse sled drag it back to the starting point.

B.
One set of:
400 Meters Sandbag Carry (Bear Hug Hold)
immediately followed by…
200 Meter Sled Sprint

Breathe through your nose during the carry. If you feel yourself panicking a bit, take 3 breaths through the mouth and switch right back to nose breathing.

Running Endurance Option
Ten sets for max distances:
60 seconds of Running @ 100% effort
Rest 90 seconds

This will take you 25 minutes – 10 minutes of total work – go hard when it’s time to work, and walk/jog easy during your rest periods. Last week you ran for 45 seconds…try to maintain that pace for an extra 15 seconds.

Rowing Endurance Option

Every 4 minutes, for 40 minutes (10 sets) for times of:
Row 650 Meters

Your goal should be to maintain consistent pacing across all sets – at the same pace/500m as last week. If possible, wear a heart-rate monitor and note how your heart rate follows your perceived rate of exertion over the course of your workout.