January 31, 2023 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Complete as a warm up:
Two rounds of:
500 Meter Row Easy
15 Goblet Squats
15 Banded Good Mornings

Followed by…

500 Meter Row
15 Goblet Lunges
15 Kettlebell Swings
15 Ring Rows

A.
Every 2 minutes, for 12 minutes (6 sets) of:
5 Pull Ups
10 Push Ups
10 Air Squats
3 Squat Cleans*

*Begin at 40% of your 1-RM Clean and build as you warm up. This does not need to be heavy, just build to a weight that gets you ready for the next part.

B.
At the 0:00 mark…

Complete as many reps as possible in 11 minutes of:
4 Bar Muscle Ups
4 Cleans*

*The starting weight will be 185/135lbs or 60% of your 1-RM Clean
*Every round you will increase weight by 20/10lbs

Rest until the clock reaches 15:00, then…

Five rounds for time of:
25/20 Calorie Row, Ski, or Bike
10 Double Kettlebell Hang Snatches (53/35lbs)

C.
Two working sets of:
Stiff Leg Deadlifts x 10-12 reps @ 2011 tempo
Rest as needed

followed by…

Two sets of:
20 Dumbbell Death March
Rest as needed

Athlete Notes:
Gymnastics and barbell cycling. Your goal should be unbroken on the bar muscle ups then we’re going quick singles on the cleans. Challenge yourself to stay right next to the barbell between reps. Change the weight quickly and don’t waste any time. For the 5 rounds portion we’re adding in a new movement that we don’t perform often but has become more and more popular. Play around with technique before starting the workout and then once you’re going your goal should be unbroken for the 10 reps. If you have to drop the weight to do so, go for it. The bike/row/ski should be completed at an aggressive pace but one that allows you to go right back to the kettlebells.

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.

Bike Option
Fourteen sets of:
Assault Bike
40 Seconds @ 100% of 20 Minute Test
Rest 20 seconds

After the 14th set, Rest 2 minutes, then…

Six sets of:
Assault Bike
30 Seconds @ 110% of 20 Minute Test
Rest 30 seconds

Strength Accessory Option
Every minute, on the minute, for 6 minutes:
Station 1: 45 Second Barbell Glute Bridge (95/65lbs)
Station 2: 45 seconds of Alternating Cossack Squat

Additional Work
Two sets of:
100 Foot HEAVY Sled Push
6 Sandbag Cleans(150/100lbs)
100 Foot HEAVY Sled Push
10 Sandbag Squats
Rest 90 seconds

Additional Work
Four sets of:
GHD Supine Plank x 30-45 seconds
Rest as needed