December 30, 2022 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
10/7 Calorie Machine of Choice
50 Foot Bodyweight Walking Lunge
10 Jumping Air Squats
50 Foot Bodyweight Walking Lunge
20 Banded Good Mornings
10 Banded High Pulls

A.
Four sets of:
4-5 Tempo Front Squats @ 3211
Rest 2 minutes between sets

Begin around 60% and let feel dictate the loading.

B.
Every 2 minutes, for 10 minutes (5 sets) of:
Clean Pull + Hang Clean + Clean
Begin around 60% and build to no more than 75-80%.

Followed by…

Every 30 seconds, for 5 minutes (10 sets of):
1 Clean @ 70-75%
*Focus is perfect mechanics.

C.
Option A:
Three sets for times of:
10 Ring Muscle Ups
50 Foot Handstand Walk
20 Dumbbell Thrusters (50/35)
50 Foot Handstand Walk
Rest 3 minutes between sets.

OR

Option B:
Three sets for times of:
20 Dumbbell Thrusters (50/35)
5 Wall Walks
Max Unbroken Toes to Bar OR Toes to Rings
5 Wall Walks
Rest 3 minutes between sets.

*Please see coach notes before selecting.

D.
Accumulate 6 minutes in a Chinese Plank Hold.

Athlete Notes:
We know this is a bit of a deload week but we still want to make sure those of you looking for high skill movements are getting what you need. If that’s you, then we want you to pick Option A for this workout. If you’re someone that needs this week to be a little more low key in order to get ready for the start of the new cycle, then Option B is going to be your choice. For Option A, we would approach this expecting the muscle ups to be completed in 1-2 attempts. After that you’ll kick up and complete the 50 foot handstand walk hopefully in 1-2 attempts as well (depending if you decide to do a 25 foot turnaround or not). After that you’ve got 20 dumbbell thrusters which will be more and more difficult as your shoulders fatigue so we’re looking 1-2 sets to get the 20 reps there. Kick back up into the handstand walk and see what you’ve got left before taking a solid 3 minute rest. For Option B, since you’re starting with the dumbbell thrusters, we’re expecting those to be unbroken. Jump into the wall walks and try to rep those out without much rest in between them. After that you’ll jump on either the bar or the rings and go for broke. We want full send on round 1 to see how many you can get, and we completely expect dropoff from round to round. This workout is just about learning to hit big sets in the middle of a workout. After that you’ll head back over for your final 5 wall walks and then a 3 minute rest and reset. Push the pace here and see how you fair with some gymnastics, a shoulder burn, and a sky high heart rate.

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
Against a 3 minute clock, perform the following:
22/17 Calorie Assault Bike or 20/15 Calorie Echo Bike
200 Meter Run*
Max Burpee Box Jump Overs in the remaining time (24/20″)
Rest 2 minutes and repeat for a total of SIX sets

*Use an assault runner if possible and do not get off until the monitor reads 200 meters.