December 28, 2021 – Invictus Athlete Program

Primary Training Session
Skill Based Movement Primer
Three rounds at 70-80% effort of:
10/7 Calorie Machine of Choice
100 Foot Farmer Carry
100 Foot Double Kettlebell Front Racked Carry
30 Banded Good Mornings
20 Alternating Lateral Lunges
10 Medball Bearhug Kang Squats

A.
Every 2 minutes, for 20 minutes (10 sets) of:
Clean + Hang Clean
*Sets 1-3 – 65-70%
*Sets 4-6 – 70-75%
*Sets 7-8 – 75-80%
*Sets 9-10 – 80-85%

B.
For time:
100 Burpee Box Jump Overs (24/20″)
Every minute on the minute including 3,2,1 GO! perform 20-30 Double Unders*

Time Cap: 10 minutes

*Select a number of double unders that will take no longer than 20 seconds

C.
Every minute on the minute for 12 minutes:
Station 1: 45 second Plank
Station 2: 20 Tuck Ups
Station 3: 30 second Hollow Hold

Athlete Notes:
Such a simple workout on paper… and that’s why it’s so brutal! That’s how it always goes, the simpler it is, the harder it typically is! There’s no thinking with this workout, there’s just going! We are throttling down with your engines today and you’re going to have to do that if you want to finish under the aggressive time cap! It can be done, so don’t think it can’t… you just have to want it :).

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.
Four sets of:
Single Leg Squat x 10-12 reps each leg
Rest as needed

Stand on a box or something that will not tip over. Place the box near the rig so you can hold on to a post for balance. Squat on one leg and let the other leg hang off of the box to allow your torso to stay upright. This is similar to a pistol except being on a box allows for better position and more quad activation.

B.
Three sets of:
Single Leg Glute Bridges x 15 reps each leg
Rest as needed

Perform with torso elevated off of the ground by having your back on a bench or box. Make sure you are hitting full range of motion.

Engine Accessory Option

Every 5 minutes, for 30 minutes (6 sets of):
20/15 Calorie Assault Bike or Row*
20/15 Calorie Assault Bike or Row*
20/15 Calorie Assault Bike or Row*

*Sets 1/3/5 will be performed as row first, bike second, row third.
*Sets 2/4/6 will be performed as bike first, row second, bike third.

Aerobic/Gymnastics Skills Option
Complete as many rounds and reps possible in 10 minutes of:
400 Meter Run
50 Foot Handstand Walk
50 Drag Rope Double Unders or 80 Double Unders
50 Foot Handstand Walk

Rest 2 minutes, then complete the following….

Complete as many rounds and reps possible in 10 minutes of:
40/30 Calorie Row or Bike
50 Foot Handstand Walk
50 Drag Rope Double Unders or 80 Double Unders
50 Foot Handstand Walk

Rest 2 minutes, then complete the following….

Complete as many rounds and reps possible in 10 minutes of:
400 Meter Run
40/30 Calorie Row or Bike
50 Drag Rope Double Unders or 80 Double Unders

Power Strength Accessory Option
A.
Three sets of:
3 Depth Drop to Broad Jump
Rest 20 seconds between reps and 2-3 minutes between sets

*Perform a depth drop, however instead of landing in a static position, as soon as your feet hit the ground you will perform a maximum distance broad jump. The goal is to limit the amount of time on the floor between the drop and the jump while still performing maximum intensity.

Followed by…

Three sets of:
5 Reps of Square Stance Lateral Med Ball Chest Pass Each Side
Rest 30 seconds between sides; rest 90 seconds between sets

Followed by…

Three sets of:
10 Alternating Landmine Lateral Presses (5 Each Side)
Rest 30 seconds between sides and 1-2 minutes per set

B.
Five sets for times of:
15/12 Calorie Assault Bike
10 Sandbag to Shoulder
15/12 Calorie Assault Bike
*You may use the rollover from the first bike to count towards the second bike. At the end of each set your bike must show 30/24 calories.
Rest 2-3 minutes between sets