January 5, 2022 – Invictus Athlete Program

Primary Training Session
Partner Warm-Up
Three rounds, alternating with a partner or resting 1:1 of:
12/9 Calorie Machine of Choice (preferably Ski Erg or Row if you have access)
12 Toes to Bar
9 Burpee Pull-Ups
6 Wall Walks

*The partner “resting” will hold a 100/75# Sandbag in a Bearhug. If you are performing alone, hold the sandbag during your rest.

A.
Five sets of:
Strict Press x 5 reps @ 70-75% of 1-RM
Rest as needed

B.
Three sets
6 Deadlifts to the knee + 6 Dimmels @ 65-70% of 1-RM Deadlift
Rest as needed

C.
Six sets for times of:
30 Heavy Rope Double Unders or 50 Double Unders
One round of “DT”
20/15 Calorie Row
Rest 60 seconds

Record total time including rest (5 minutes worth of rest)

“DT”
12 Deadlifts (155/105lbs)
9 Hang Power Cleans
6 Shoulder to Overhead

D.
Against a 5 minute clock:
60/40 Calorie Ski-Erg or Row
Max Rope Climbs
Rest 5 minutes then repeat.

Athlete Notes:
Today is going to be a grippy one! Since you’re getting rest after the row, we want you to push to hit the double unders AND “DT” unbroken each set. It’ll be tough, but challenge yourself! That said, if going unbroken means you take a 30 second break between the rope and the bar, then maybe just work on speeding up the transition and cycling the barbell as fast as you can. Once you get to the row it’s time to kick it into the next gear. We want to see you sprint finish and then try to maintain even splits throughout each of the 6 sets!

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:
Close Grip Bench Press x 10-12 reps
Rest as needed

Close grip means that we want your hands close but your forearms should stay vertical the entire time.

B.
Three sets of:
Bodyweight Tricep Extensions x 10 reps
Rest as needed

Accumulate in as little amount of sets possible:
100 Banded Tricep Extensions

Bike Endurance Option
Every 5 minutes, for 30 minutes (6 sets of):
50/35 Calorie Bike Erg

Running Endurance Option
Four sets for times of:
Run 800 Meters @ 90% of 1-Mile PR Pace
Run 400 Meters @ 60-65% of 1-Mile PR Pace
Rest 30 seconds

Rowing Endurance Option
Four sets for times of:
Row 1800 Meters
Rest 4 minutes

Your goal should be to maintain consistent pacing across the four sets – and ideally, holding the same pace/500m you held last week. Your perceived rate of exertion will increase each set, but your total time should stay consistent within a 5-second window. Pay attention to the your pace/500m splits to ensure consistency. If possible, wear a heart-rate monitor and track your heart rate at the conclusion of each interval, as well as at the end of your 4-minute rest.