February 16, 2022 – Invictus Athlete Program

Primary Session
A.
Three rounds, individually OR synchronized with a partner of:
15/12 Calorie Machine of Choice
5 Burpee Pull-Ups
10 Toes to Bar
15 Bar Facing Burpees

B.
Weighted Supinated Grip Chest-to-Bar Pull-Up:
* Set 1 – 3 reps
* Set 2 – 2 reps
* Set 3 – 1 rep
* Set 4 – New 1-RM
* Set 5 – Exceed new 1-RM
* Set 6 (optional) – Exceed previous effort
Rest 60-100 seconds between sets 1-3, and then 3-4 minutes between sets 4-5

C.
In eight sets or fewer, build to a 1-RM Bench Press
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 65% of possible 1-RM x 4 reps
* Set 3 – 75% of possible 1-RM x 3 reps
* Set 4 – 85% of possible 1-RM x 2 reps
* Set 5 – 90-95% of possible 1-RM x 1 rep
* Sets 6-8 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
Rest 60-100 seconds between sets 1-4, and then 3-4 minutes between sets 5-8.

D.
“Siggi”
For time:
50/35 Calorie Row
100 Double-Unders

immediately followed by. . .

Rounds of 21, 15 and 9 reps of:
Dumbbell Thrusters (50/35 lb DBs)
Toes-to-Bar
Burpee Over the Erg

Followed by. . .

100 Double-Unders
50/35 Calorie Row

E.
One set for max time:
Hang from the pull-up bar.

Followed by…

Three sets of:
10-15 Dumbbell Wrist Curls
Rest as needed

Athlete Notes:

The first two workouts were a bit of a grind this week. Today is going to be more of a “sprint”.. but like one of those nasty 800 meter sprints (yeah.. that’s a sprint nowadays..). Push that first row at an aggressive pace, but one that you can get off and start jumping right away. You can be a little conservative, but not too much because that’ll make a big difference! For the double unders, you know the drill. Never plan to break, but if you do, take a breath and keep working! The 21-15-9 complex is something that we want to fight to do unbroken. You’ll be tired, your legs and lungs will be burning, but challenge yourself to hang on to the dumbbells and the toes to bar. The nice thing about triplets is that the stimulus changes just enough from movement to movement to where you can push to go unbroken, especially on descending reps! The round of 15 is going to hurt, so lean into it and show yourself how mentally strong you are! When you get back to the double unders and row it’s time to empty the gas tank. Just like we always talk about, we want to people struggling for those last few calories. If you’re finishing on a high cal/hr then you didn’t kick soon enough! Get after it and earn your rest tomorrow!

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:
Max Unbroken Tempo Ring Push Ups @ 2112
Rest as needed

B.
Four sets of:
20-30 Banded Tricep Extensions
Rest 30-60 seconds

Bike Endurance Option
For time:
60/45 Calories

Rest 3 minutes, then…

20/15 Calories
Rest 60 seconds
15/12 Calories
Rest 45 seconds
10/7 Calories
Rest 15 seconds
60/45 Calories

Running Endurance Option
Three 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 = 19:08.

Rowing Endurance Option
Two sets for max distances:
60 seconds of Rowing
Rest 60 seconds
2 minutes of Rowing
Rest 60 seconds
3 minutes of Rowing
Rest 60 seconds
4 minutes of Rowing
Rest 60 seconds
3 minutes of Rowing
Rest 60 seconds
2 minutes of Rowing
Rest 60 seconds
60 seconds of Rowing
Rest 3 minutes

Note distances for each interval, and then sum them for each set.