December 21, 2022 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
Front Leaning Rest x 30 seconds
Ring Rows x 15 reps
Banded Pull Aparts x 15-20 reps
Kettlebell Overhead Carry x 100 Feet

A.
Four sets of:
8-10 Bench Press @ 3111 Tempo
Rest as needed

Pick a weight that allows you to follow the tempo. Make all four sets challenging.

B.
Every minute, on the minute, for 30 minutes (6 sets) of:
Station 1: 15-17/10-12 Calorie Assault Bike or 20-22/15-17 Calorie Bike Erg
Station 2: 15 Burpees Over Bench
Station 3: 15-20/10-15 Calorie Row
Station 4: 100 Foot Dumbbell Front Rack Walking Lunge (50/35lbs)
Station 5: Rest

If the lunge run over your 1 minute interval, keep going and finish the lunges. That is why it is placed next to the rest minute.

C.
Three sets of:
Chest Supported Kettlebell Rows x 10-12 reps
immediately followed by…
30-45 second Bat Wing Hold
Rest as needed

D.
One set of:
Banded Lat Pull Downs x 100 reps
Rest as needed

Athlete Notes:
Just because it’s a fun week doesn’t mean we can’t hammer out a classic EMOM. Today’s workout will be a mix of movements meant to get you ready for a rest day tomorrow. As always, stay ahead of the clock and pick a rep scheme that allows you to finish the first few or all intervals by about 45 seconds or so.

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.

Running Option
0:00 – 10:00
Easy Jog to warm up

10:00-35:00
Five sets of:
3 Minutes Jog @ Moderate Pace
2 Minute Run @ 1 Mile PR Pace + 10-15%

35:00-45:00
Easy jog to cool down

Bike Erg/Row Option
0:00 – 10:00
Easy Bike Erg or Row to warm up

10:00-35:00
Five sets of:
3 Minutes Row or Bike Erg @ Moderate Pace
2 Minute Row or Bike Erg @ 2k PR Pace + 10-15%

35:00-45:00
Easy Bike Erg or Row to cool down

Additional Work
Complete for heaviest load possible:
60-75′ Farmer Carry

followed by…

Six Sets of:
Farmer Hold x 15 Seconds at today’s heavy carry
Rest 60-75 seconds

Followed by…

Six Sets of:
*Sandbag Hug Hold x 60 seconds
Rest 60-120 seconds

*Make this more challenging by standing with your back against a wall. Do not lean on the wall, but use it to make sure you are not leaning back.

(Previously tested on Week 2, Oct 26)