November 6, 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 3-minute running clock, complete as many reps as possible of:
25-Foot Handstand Walk
50 Double-Unders

Rest 60 seconds, and then…

Against a 3-minute running clock, complete as many reps as possible of:
12 Overhead Squats (115/75 lbs)
100-Foot Sandbag or D-Ball Carry (150/100 lbs)

Rest 60 seconds, and then…

Against a 3-minute running clock:
Max Distance Row

Rest 3 minutes and repeat the entire 11 minutes again.

A.
Twelve sets of:
Deadlift x 3 reps @ 70% of 1-RM
Rest 90 seconds

Make sure you pull the slack out of the bar and keep safe and proper mechanics. Perform the concentric as fast as possible

B.
Every minute, on the minute, for 21 minutes:
Minute 1 – 4 Power Cleans + 8 Back Squats (155/105 lbs)
Minute 2 – 6 Dumbbell Burpee Box Step-Overs (50/35 lb DBs to 20″/24″)
Minute 3 – 12 Toes-to-Bar

When the running clock reaches 21:00…

Three rounds for time of:
4 Power Cleans (155/105 lbs)
8 Back Squats (155/105 lbs)
6 Dumbbell Burpee Box Step-Overs (50/35 lb DBs to 20″/24″)
12 Toes-to-Bar

C.
Three sets of:
GHD Hip Extension x 15-20 reps + 30 second Hold
Rest 90 seconds

Athlete Notes:
Sticking with our classic EMOM into rounds for time workouts, we’ve got another awesome one headed your way today. This is a workout that we’ve tested many times over the years. If you stay ahead of the clock and force yourself to start at the top of the minute, each of these stations should take no longer than 30-35 seconds. It’s when people start to fall behind that things get tough. The name of the game with EMOM’s is forcing yourself to start! When you get to the 3 rounds for time, your goal should be to stay ahead of the EMOM style. We understand that you’ll be tired, but how well will you push when the clock isn’t there to tell you to go? Have some fun and earn your weekend!

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
Against a 60 second clock, perform as many reps as possible of:
10 Lateral Burpees Over the Sandbag
Max Reps of Sandbag to Shoulder (150/100) in the remaining time

Rest 30 seconds between sets and continue until you have completed 50 Sandbag to Shoulder OR 6 total sets, whichever comes first.

Running Endurance Option
Four to Six sets of:
2 minute C2 Bike for Max Meters
Rest 2 minutes between sets

*If pace drops significantly, the workout is concluded.

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.

Compare results to the week of August 28, 2021.

Rowing Endurance Option
Every 5 minutes, for 40 minutes 8 sets) for distances:
2 Minutes of Rowing

Be aggressive on these sets, but try to maintain a consistent pace. That will mean that you need to increase your RPE over the course of the eight sets.