October 25, 2022 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
10/7 Calorie Machine of Choice
5 Divebomber Push-Ups
10 Alternating Scorpion Kicks
15 Air Squats
20 Banded Face Pulls
100 Foot Double Kettlebell Overhead Carry

A.
Three sets of:
Tall Snatch x 5 reps @ 20-30% of 1-RM Max
Rest as needed

Followed by…

Every 2 minutes, for 10 minutes (5 sets) of:
Hang Power Snatch + Power Snatch + 2 Snatches
Set 1 = 55%
Set 2 = 60%
Set 3 = 65%
Set 4 = 70%
Set 5 = 75%

Followed by..

Every 2 minutes, for 10 minutes (5 sets) of:
2 Touch and go pause Snatch (Pause at the knee on the way up for a full second)

Build to a heavy

B.
For total time:
800 Meter Run
200-Foot Handstand Walk
40 Toes to Bar
Rest 2 minutes, then…
Two rounds of:
400 Meter Run
100-Foot Handstand Walk
20 Toes to Bar
Rest 3 minutes, then…
Four rounds of:
200 Meter Run
50-Foot Handstand Walk
10 Toes to Bar

C.
Four rounds for quality of:
20 Weighted GHD Back Extensions
200 Foot Sandbag Bearhug Carry (150/100 lbs)

Athlete Notes:
Your capacity is going to be tested today. Each interval has the same amount of work but you’ll obviously be more and more fatigued as the workout goes on. Hit the runs at a pace that allows you to be fast but still come in and go right on the handstand walk. If you’re coming in from the run then taking 20 seconds to kick up, you may as well have throttled back a bit first. For the first round we’re looking for the 200 feet to take no more than 4-6 attempts to achieve. On the 40 toes to bar try to hang on and knock this out in 2-4 sets if you can. You’ll get plenty of rest, a run, and handstand walk before the next set, so no need to save your grip yet. On the second interval we’re going to up the pace on everything because shorter reps means more transitions and also means you have to perform faster reps. 2-3 sets on the handstand walk, and 1-2 sets on each of the 20 toes to bar. The last piece is an all out sprint. The reps are short here and something that should be manageable for all of you. Hit the run hard, kick straight up into the handstand walk, and get rocking!

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 Option
Every 2 minutes, for 20 minutes (10 sets of):
15/12 Calorie Ski, Bike, or Row
5-8 Sandbag to Shoulder (150/100lbs)

Row Option
Ten sets of:
60 Second Row for MAX Calories
Rest 90 seconds between sets

Additional Work
Four sets of:
100 Foot Suitcase Carry (each arm)
2 Minute Reverse Sled Drag (5/10 effort)