Primary Training Session
Activation & Warm-Up Prep
Three rounds at increasing effort of:
10/7 Calorie Bike or Row
100 Foot Pec Stick Walk or Pec-Activated Med-Ball Walk
100 Foot Sandbag Carry (light)
30 second Hang from Rings
10 Ring Rows
15 Medball Bearhug Kang Squats
A.
Every 2 minutes, for 12 minutes (6 sets) of:
2 Power Cleans + 1 Power Jerk
*Sets 1-3 – 70-75% of 1-RM Clean & Jerk
*Sets 4-6 – 75-80%
B.
Individual Option:
Against a 3:30 minute clock:
30/22 Calorie Assault Bike
5-7 Ring Muscle-Ups
Max Max Rep Ground to Overhead in remaining time
Rest 90 seconds and repeat for a total of FIVE sets
*Set 1: 225/155 lbs
*Set 2: 185/125 lbs
*Set 3: 135/95 lbs
*Set 4: 115/75 lbs
*Set 5: 95/65 lbs
Team of 2 Option:
Against a 3:30 minute clock:
**40/35/30 Calorie Assault Bike **(MM/MF/FF)
5-7 Synchro Ring Muscle-Ups
Max Max Rep Synchro Ground to Overhead in remaining time
Rest 90 seconds and repeat for a total of FIVE sets
*Set 1: 225/155 lbs
*Set 2: 185/125 lbs
*Set 3: 135/95 lbs
*Set 4: 115/75 lbs
*Set 5: 95/65 lbs
Team of 4 Option:
Against a 3:30 minute clock:
30/22 Calorie Assault Bike
10 Synchro Ring Muscle-Ups (MM/FF Pairs, split the 10 between pairs)
Max Max Rep Worm Clean and Jerks in remaining time
Rest 90 seconds and repeat for a total of FIVE sets
C.
Every 45 seconds for 9 minutes:
45 second Sandbag Bearhug Hold (150-200/100-150lbs)
45 Second Farmers Hold (HEAVY)
45 second Plank Hold
82 Minutes
Athlete Notes:
Saturday’s are for the teams! We’re really excited to introduce some team formatted training this early in the season for a few reasons. First of all, we ALL push harder when we’re teamed up with someone, so the intensity will be next level. Secondly, it reinforces the community aspect that we care so much about at Invictus. Third, we pride ourselves on coaching and producing quality teams year in and year out, and we want to make sure our whole community has that opportunity as well, so if you’ve got interest in forming a team, this is a great opportunity for you guys to train together. Finally, Saturday workouts are just more fun when we train with others. That said, if you don’t have a training crew or people to pair with for this workout, we’ve still got an individual option for you, or you can move to San Diego where it’s 70 degrees year round :). This workout is going to test some teamwork and synchronization ability in both a complex gymnastics movement AND barbell cycling. You’ve got to work together with your partner and rely on each others strengths to put up a solid time here. Team workouts are often where we see people exceed their own perceived abilities and expectations, so don’t be surprised if you’re able to hold on for more reps or go a little faster and heavier than you thought you could!
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:
10-12 Dumbbell Floor Press
Immediately followed by…
15 Supine Ring Rows
Rest 1-2 minutes
B.
Four sets of:
6 Seated Dumbbell Shoulder Presses
12 Tempo Push-Ups on Dumbbells @ 2111
24 Banded Triceps Pressdowns
Do not rest between movements, but rest as needed between sets
Bike Endurance Option
Ten sets for times of:
30 Calories Standing on Damper 10
Rest 60 seconds
*For all of these intervals, please note how you feel on specific dampers. Each individual will have a specific preference as to what feels best (the correlation between effort, leg fatigue, and heart rate) for them.
Running Endurance Option
Every 3 minutes, for 24 minutes (8 sets) for times:
Run 250 Meters @ 105% of your 400m PR pace
We will be re-testing your 400 meter sprint next week. Accordingly, run these 5% faster than the pace you held for your 400m PR – so if your 400m PR was 60 seconds, you’ll aim to finish the 200 meters in 28.5 seconds each set. (60/1.05/2)
Rowing Endurance Option
Every 3 minutes, for 36 minutes (12 sets) for times:
Row 350 Meters
If you performed this session last week, your goal is to maintain the same pace per set as you held for the 300 meter efforts. If you didn’t do that session last week, your goal is to maintain consistent pacing across all sets, but if you feel good after the fourth set, pick up your pace and see if you can hold it for the remainder of the sets.