September 7, 2021 – Invictus Athlete Program

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

Ring Muscle-Up Skill Development
Every minute, on the minute, for 11 minutes:
Minute 1: 5 Ring Muscle ups
Minute 2: 4 Ring Muscle ups
Minute 3: 3 Ring Muscle ups
Minute 4: 2 Ring Muscle ups
Minute 5: 1 Ring Muscle up
Minute 6: Rest
Minute 7 5 Ring Muscle ups
Minute 8: 4 Ring Muscle ups
Minute 9: 3 Ring Muscle ups
Minute 10: 2 Ring Muscle ups
Minute 11: 1 Ring Muscle up

A.
Every 3 minutes, for 30 minutes (10 sets) of:
300/250 Meter Row
5-8 Box Jump-Overs (30/24″)*
5 Power Cleans*

Begin at 65% of 1-RM Clean and increase by 2-3% each round as long as you continue to complete each interval under 2 minutes.

Can you make it all the way to 80%?

B.
Complete as many sets as possible in 30 minutes for movement quality and muscle activation of:
20 Stiff-Legged Dumbbell Deadlifts
15 Dumbbell Push Presses
10 Strict Pull-Ups
20 Push-Ups @ 10X1
15 Plate Ground to Overheads
10 Strict Toes to Bar

Athlete Notes:
Cardio meets power output in today’s workout! As you fatigue we want to make sure that our lifts are still technically sound, so please adhere more to your form than to your ego! This cycle has been all about being technically proficient on a moderate to heavy barbell while in a fatigued state – in other words, we want you moving the bar well because the better the bar moves, the stronger you become and the longer you’ll be able to last when cycling! Take the row pace at around your 1-2k pace, aggressive but not an all out sprint. Transition straight to the box and try to rip through those as quickly as possible. Please be safe here, we don’t want anyone injuring themselves, so if you need to go to a shorter box, or step down, we would advise just about anything other than bounding. After the box jumps try to step straight to the barbell, set your hands, set your back and hips, and hang on! How well are you moving the bar when you get tired? Take note of what you feel in this workout…are your legs blasted? Is your back lit up? What’s going on during each set? The only way we can fully improve is if we take note on the things that need the most work!

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
Against a 2-minute clock:
15/10 Calories of Assault Bike
10 Chest-to-Bar Pull-Ups
Max Reps of Dumbbell Box Step-Overs (50/35 lbs to 24″/20″)
Rest 2 minutes and repeat for a total of SIX sets.

Aerobic/Gymnastics Skills Option
Every 5 minutes, for 25 minutes (5 sets) for times of:
40/30 Calories of Bike Erg or Row
15 Strict Handstand Push-Ups
3/2 Rope Climbs

Strongman Option
Every 6 minutes, for 36 minutes (6 sets) for times:
20/15 Calories of Assault Bike
15 Dumbbell Front Squats* (50/35 lbs)
200-Foot Sled Sprint (unloaded)*

*Back head of dumbbell on shoulder, elbows should be facing the floor.