September 21, 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 12 minutes (3 sets) for max reps:
Minute 1 – 45 seconds of Ring Muscle-Ups
Minute 2 – 30 seconds of Ring Muscle-Ups
Minute 3 – 15 seconds of Ring Muscle-Ups
Minute 4 – Rest

Skill-Based Movement Primer
Every 3 minutes, for 12 minutes (4 sets) for times:
20/15 Calories of Rowing
20 Single-Arm Overhead Dumbbell Walking Lunges (70/50 lbs – 10 each arm)

A.
Every 3 minutes, for 24 minutes (8 sets) of:
25/18 Calories of Assault Bike
*Power Clean

Sets 1-2: 10 Power Cleans @ 50%
Sets 3-4: 7 Power Cleans @ 60%
Sets 5-6: 4 Power Cleans @ 70%
Sets 7-8: 2 Power Cleans @ 70-80%

Then once recovered…..

Three sets of:
Power Clean x 1 @ 85%
Rest as needed

B.
Every 2 minutes, for 40 minutes (4 sets) of:
Station 1 – Squeeze Chest Press x 10 reps @ 3030
Station 2 – Band-Resisted Straight-Arm Lat Pulldown x 15 reps @ 2020
Station 3 – Dead-Stop Bulgarian Split Squat + RDL x 5-6 reps each leg @ 4111
Station 4 – Double Kettlebell Push Press x 10 reps + ISO Overhead Hold for remainder of 60 seconds
Station 5 – L-Sit or L-Sit Progression x 60 seconds

Athlete Notes:
Today’s workout is a continuation of our “get your heart rate up and then lift weights well”. Your goal on the bike should be to have it done in under a minute, then work on attacking the barbell! Force yourself to go straight to it and pick it up, then see what happens. You may surprise yourself! The weights should all be light enough that you should have the confidence to approach the bar and get to work as soon as you finish the bike. As always with these workouts, we want to challenge your mechanics under fatigue. The more dialed in you are with technique, the longer your body will work the way it’s supposed to, and the easier the bar will move. It’s when mechanics break down that the weight seems to feel exponentially heavier. Send it on this one and see what you’re capable of!

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 5 minutes, for 25 minutes (5 sets) for max calories:
15 Bar-Facing Burpees
15 Thrusters (115/75 lbs)
60 seconds of Assault Bike (for max calories)

Note the total time for each set including the 60 seconds of Assault Bike AND the total calories per set.

Aerobic/Gymnastics Skills Option
Evert 3 minutes, for 15 minutes (5 sets) of:
800 Meter Bike Erg or 400 Meter Row
2 Legless Rope Climbs

Immediately followed by…

Evert 3 minutes, for 15 minutes (5 sets) of:
800 Meter Bike Erg or 400 Meter Row
2 Rope Climbs

Strongman Option
Five sets of:
Bench Press x Max Reps @ 70%
Immediately followed by…
20/15 Calorie Assault Bike Sprint
Rest 3 minutes

*Bench press sets should be until failure, make sure you have a spotter.
*Assault Bike sprints should be all out, if you don’t feel a little queezy after each then you’re not getting the right intensity.