March 28, 2022 – Invictus Athlete Program

Primary Training Session
Warm-Up
Three sets of:
200 Meter Run
15/12 Calorie Assault Bike
10 Burpees to a 2″ Plate
Rest 1:1 or Alternate full rounds with a partner “you go/I go” style.

A.
Every 3 minutes, for 12 minutes (4 sets of):
5 Front Squats @ 70% @ 32X1 tempo

B.
Every minute, on the minute, for 12 minutes (6 sets of):
Station 1: 3-5 Wall Walks
Station 2: 7-10 Strict Handstand Push-Ups

C.
Every 7 minutes, for 28 minutes (4 sets of):
10 Toes to Bar
15/12 Calorie Assault Bike
10 Toes to Bar
15/12 Calorie Assault Bike
10 Toes to Bar

D.
Three sets of:
25-30 Reverse Hypers @ 40-50% of your 1RM Back Squat
Rest 90 seconds between sets

*If you don’t have access to a reverse hyper, perform Weighted GHD Back Extensions

instead.

E.
Three sets of:
15 Weighted Side Bends (each side)
100 Foot Sandbag Shoulder Carry (each side – 100/70)

Athlete Notes:
Today’s workout is all about midline volume accumulation. There will be 120 toes to bar over the course of this workout, but it’s split into sets of 10. Your goal should be to go unbroken each time and then hold an aggressive (but not crazy) pace on the assault bike. Ideally we are 70+ RPM for men and 65+ for women, but find a pace for yourself that you can hit hard and still hang on for the toes to bar.

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.

Rowing Endurance Option
Sixteen to Twenty sets of:
250 Meter Row @ (2k PR pace – :04-:05/500m)
Rest 45 seconds between sets

*Example: your 2k pace was 1:45/500m.. the pace for todays workout will be a 1:40-1:41/500m.

Sandbag and Strength Option
Three sets for max distance of:
Sandbag Bearhug Carry (150-200/100-150 lbs)
Rest 2 minutes between sets