September 23, 2022 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up

Three sets of:
10/7 Calorie Machine of Choice
100 Foot Sandbag Bearhug Carry
100 Foot Suitcase Carry (each arm)
10 Goblet Squats

A.
Five sets of:
Tempo Back Squat x 2 reps @ 84% @ 32X1
Rest 2 minutes between sets

B.
Built to Today’s Heavy Power Jerk

Followed by…

Four to Five sets of:
Power Jerk x 3-4 reps @ 80% of Today’s Heavy
Rest as needed

C.
Every minute, on the minute, for 12 minutes (4 sets) of:
Station 1: Strict Handstand Push Ups x 50% of Max Reps
Station 2: Double Under Variation x 60% of Max Reps
Station 3: Toes to Bar x 50% of Max Reps

You may break your reps up into multiple sets. This is an accumulated score within the minute

D.
Two sets of:
1000 Meter Row
30 Dumbbell Push Press (50/35 lbs)
500 Meter Row
50-Foot Overhead Dumbbell Lunge
Rest 3 minutes

Athlete Notes:
Sneaking in some rowing intervals with some dumbbell movements. The first 1k row should be around what your 2-3k pace would look like. Aim for 1-2 sets on the dumbbell push press but if you have strong shoulders it’s time to show them and go unbroken. The second row, 500 meters, should be slightly faster, about :02-:05/500m, than your first 1k. As soon as you finish it, grab those dumbbells and get comfortable overhead. Make sure your t-spine is warm and ready to go because you’re going to need it for those overhead lunges. This was a skill we saw tested this past year so it’s one we want to make sure you all have in your pocket. Aim for consistent splits on the second set!

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.

Mixed Modal Short

Four sets for times of:
400-Meter Run
50 Foot Handstand Walk
3/2 Legless Rope Climbs
50 Foot Handstand Walk
3 Rope Climbs (with feet)
10 Burpee Box Get Overs (42/36″)
Rest 3 minutes between sets

Rope Sled Option
Five rounds for completion of:
20/15 Calorie Concept 2 Bike Erg (Damper 10 Standing)
50 Foot Hand Over Hand Rope Pull (7/10 effort)
100 Foot Sled Push (6/10 effort)
200 Foot Kettlebell Farmer Carry (70/53lb)

*If performing this with a group of people, waterfall style each movement and do not rotate until everyone has finished their station.