October 6, 2021 – Invictus Athlete Program

Primary Training Session
Openers and Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed

followed by…

Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

A.
Take exactly 10 minutes to build to today’s heavy Push Press,
followed immediately by…

Exactly 8 minutes to build to today’s heavy Power Jerk,
followed immediately by…

Exactly 6 minutes to build to today’s heavy Split Jerk

B.
Every minute, on the minute, for 48 minutes (10 sets):
Station 1: 12-15/9-12 Calories of Assault Bike
Station 2: 8-10 Burpee Box Jump Overs (24″/20”)
Station 3: 12-15/9-12 Calories of Rowing
Station 4: 10-12 Sandbag or D-Ball Squats (150/100 lbs)*

Can you hold the same numbers as September 1 and hang on for two more sets?!?!

The goal is to keep moving for the entire 48 minutes with each station taking around 35-45 seconds, Station 4 should be a little faster and give you the opportunity to gather yourself before you hit the next Assault Bike. Your pace should stay the same but RPE will increase as you get deeper into the workout.

If you do not have access to a Sandbag or D-Ball perform Goblet Squats.

C.
For quality:
100 Band Pull-Aparts
100 Overhead Banded Triceps Extensions

Athlete Notes:
Does that say 48 minutes?? Yes, yes it does. But don’t worry, you’ve already completed this for 40 minutes, now we’re just asking you to hang on for just a little bit longer. Remember, EMOM’s are just as much a mental test as physical so stay checked in and prove to yourself that you’re more fit than 8 weeks ago!

WZA QUALIFIER # 1 (PRIORITIZE THIS IF YOU ARE DOING THE WZA QUALIFIERS)
Warm-Up
10 Minutes of Assault Bike @ 70-75%

Then. . .

Three sets of:
Inchworm Walk x 3 reps
Hamstring Floss

x 10 reps per leg
Russian Baby Makers x 10 reps

Then. . .

5 Minutes of Assault Bike or Running @ 80-85%

Then. . .

Three sets of:
Banded Lat Stretch x 45 seconds per side
Rocking Box Bridges

x 6-8 reps (slow and controlled)
Shoulder Mash x 45 seconds per side

Activation
Three sets of:
30 seconds of Assault Bike @ 80-85%
Rest 60 seconds
30 seconds of Air Squats
Rest 60 seconds
30 seconds of Banded Good Morning
Rest 60 seconds

Game Pace
One to two sets at game pace of
4 Burpee Box Jump Overs (24/20″)
4 Hang Power Snatches (115/80lb.)
4 Thrusters
2 Burpee Box Jump Overs (24/20″)
2 Hang Power Snatches (115/80lb.)
2 Thrusters
Rest as needed

“Wodapalooza Workout 1: Death By 2.0”
In 8 minutes complete four rounds of:
8 Burpee Box Jump Overs (24/20″)
8 Hang Power Snatches (115/80lbs)
8 Thrusters

If all work is completed beneath the 8 minute cap, rest the remainder and wait until the 8 minute mark, right into…
In 7 minutes complete four rounds of:
8 Burpee Box Jump Overs
8 Hang Power Snatches
8 Thrusters

If all work is completed beneath the 7 minute cap, rest the remainder and wait until the 15 minute mark, right into…
In 6 minutes complete four rounds of:
8 Burpee Box Jump Overs
8 Hang Power Snatches
8 Thrusters

If all work is completed beneath the 6 minute cap, rest the remainder and wait until the 21 minute mark, right into…
In 5 minutes complete four rounds of:
8 Burpee Box Jump Overs
8 Hang Power Snatches
8 Thrusters

*Please make sure you review the workout description and scoring here

WZA Notes:
With the WZA individual qualifiers being released this week, we want to address what many of you will likely be asking. Should you follow the regularly scheduled programming, or do the WZA workouts? In our opinion, no matter how tempting it is to divert, we should always stay focused on what our primary goal is. If your current primary goal is to qualify for WZA, then of course you should be prioritizing those qualifiers in your primary training for this week. However, if you don’t have any intentions of qualifying for WZA, or your primary goal lies elsewhere in the realm of this sport of fitness, then we would encourage you to follow the regularly scheduled programming and stay on track towards what that goal is. Think of it like being presented with a plate of vegetables, and a plate of Oreos. We ALL know that the veggies are what will get us towards our goals (hopefully), but those Oreos sure do look sexy. Stay on track with the goals that you’ve set for yourself, no matter how sexy it may look to do all of these different qualifiers; that discipline will get you far!

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.

Strength Accessory Option
A.
Three sets of:
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 5111
Rest 15 second
Band-Resisted Overhead Band Pull Down & Aparts x 20 reps @ 2020
(this should look like a lat pulldown, reach arms high overhead and pull the band apart as you try to squeeze elbows together behind you)
Rest 2-3 minutes

B.
Three sets of:
Chin-Over-Bar Hold x 30 seconds
(focus on keeping shoulders away from your ears so that the scapulae rotates down and in)
Rest 30 seconds
Dumbbell Hammer Curls x 10 reps @ 2110
Rest 30 seconds
Deadbug Pallof Press x 10 reps
Rest 30 seconds
Dumbbell Skater Squat with Countermovement x 10-12 reps each leg @ 3011
Rest as needed

C.
Three rounds of:
15 Right Plank Pulls with 1 Second Pause in Contraction
15 Left Plank Pulls with 1 Second Pause in Contraction
30 Bicycle Crunches

Aerobic/Gymnastics Accessory Option
Three sets of:
Tabata Assault Bike
Rest 3 minutes between sets

Tabata
20 Seconds On
10 Seconds Off
For a total of 8 rounds

*Note: This entire piece should take you 21 minutes to complete

Running Endurance Option
Four sets for times of:
Run 1600 Meters
Rest 4 minutes

Goal is to have the lowest possible total time. In order to do so, you will have to monitor your pacing to maintain some consistency over the course of the three sets. Please post all three times and your sum total time – e.g., 6:20 + 6:26 + 6:22 + 6:24 = 25:32.

Rowing Endurance Option
“I Hear Banjos”
Every 6 minutes, for 30 minutes (5 sets) for max meters:
4 Minutes of Rowing

Treat this as a test and try to accumulate as many meters as possible over the course of the 5 sets. Set the monitor for 4 minutes of rowing and 2 minutes of rest. Elite males should be aiming for 6,000 meters or more; elite females should aim for 5,250 meters or more.

Compare results to June 30, 2021.