January 21, 2023 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
30 Second Ring Hang
15 Second Top of Dip Hold
15 Second Bottom of Dip Hold
90 Second Assault or Echo Bike @ 70-80% Effort

Followed by…

Three sets of:
5 MAX Vertical Wall Ball Tosses
Reset between reps and Res as needed between sets

A.
Every 90 seconds, for 12 minutes (8 sets) of:
2 Cleans @ 85% of your 1-RM Clean

B.
Every minute, on the minute, for 6 minutes:
2 Power Cleans + 2 Hang Power Cleans + 2 Hang Squat Cleans @ 50% of 1-RM Hang Clean

C.
Every minute, on the minute, for 9 minutes (3 sets of):
Station 1: 20/15 Calorie Assault or Echo Bike
Station 2: 7-10 Ring Muscle Ups
Station 3: Rest

At the 10:00 mark…

Every minute, on the minute, for 9 minutes (3 sets of):
Station 1: 20/15 Calorie Assault or Echo Bike
Station 2: Max Burpee Box Jump Overs (24/20″)
Station 3: Rest

At the 20:00 mark…

Two rounds for time of:
20/15 Calorie Assault or Echo Bike
15 Burpee Box Jump Overs (24/20″)
7-10 Ring Muscle Ups

Ring Muscle Up Modifications:
1:1 Bar Muscle Ups
2:1 Ring Dips
1.5:1 Strict Handstand Push-Ups (10-15 reps)

Athlete Notes:
Gymnastics with a high heart rate. We’ve got a couple EMOM’s slammed into the first 20 minutes and then a for time piece at the end. At most the volume will be around 50 muscle ups, so please modify accordingly. The first bike should be something that is taking you around 50 seconds or so to complete because we want you coming off the bike and going straight to the rings to see what you’re capable of. Same goes for the second EMOM where we’re moving straight from the bike to the burpee box jump overs. The rest minute should help with the volume accumulation. When you get to the for time section we’re working with an elevated heart rate as well as pressing fatigue so we want to see how you do with the muscle ups there. Hit the bike at a pace that takes you around 60-70 seconds or so, knock out the burpees by the 2-2:15 mark, and then jump up and hang on to the rings. Let us know in the comments section the reps that you chose as well as your time.

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
At the 0:00 mark perform…

5 Minute Warm Up Jog

When the clock reaches 5:00, perform…

Three rounds of:
8 minute jog @ 70% of Max Heart Rate
3 minute Run @ 1 Mile PR Pace
2 minute walk

When the clock reaches 44:00, perform…

5-10 Minute Cool Down Jog

Zone 2
Complete a steady pace for 60 minutes

Wear a heart rate monitor a and keep your heart rate at roughly 70% of your MAX HR.

You will note 3 things at the end:
Distance Traveled
Max Heart Rate
Average Heart Rate

The goal is to stay within 2-3% of your 70% HR Max.

Additional Work
Three sets of:
10 Banded Glute Ham Raises
Rest as needed

Core Option
Five sets of:
30 Second Face Up GHD Hold
15 GHD Sit Ups
60 Second Sandbag Bearhug Hold
Rest 30 seconds