February 13-19, 2023 – Invictus Engine

WE ARE MOVING! 

Please check your email if you haven’t already for the announcement that we are moving to the Fitr app! If you don’t see the email in your inbox then please check your spam folder.

Here is how you can get switched over to Fitr. Since we aren’t able to move your account info over due to privacy reasons, we want to make sure this is easy!

You can sign up ANY TIME on the Fitr app! Just follow these simple steps:

1. Register for the program here.
2. Download the Fitr app on either your Apple device or your Android device.
3. Email info@invictusathlete.com to request cancellation of your subscription on the Invictus website.
4. Notify info@invictusathlete.com if you have a 3 or 6 month subscription so you can have a unique coupon code sent to you so you can apply your remaining balance to your Fitr registration. If this pertains to you email info@invictusathlete.com first to get your coupon code.

We will still be providing the Engine Program on the Invictus website for the entire month of December to give you time to switch over to Fitr and get familiar with its features. And if we don’t hear from you then we will be processing cancellations for all remaining active Engine subscriptions on February 1, 2023.

Please let us know if you have any questions about our move to Fitr!

Running Sessions
Session 1 – VO2 Max Priority
Every 2 minutes, for as long as you can maintain pace…
Run 200 Meters @ 90+% of your 400m PR pace

Session 2 – Lactate Threshold
Four sets for times of:
Run 1200 Meters @ 100% of 1-Mile PR Pace
Rest as needed

For today’s effort, it’s up to you to determine how little time you need between sets while still achieving your prescribed pacing. Please note both your run time, and the amount of time you rest between each set. Your goal is to take as little rest as needed without falling more than 3-5 seconds behind your prescribed time for the 1200 meters.

Session 3 – Aerobic Threshold
For times:
Run 3200 Meters @ 5k PR pace
Run 800 Meters @ 50% of 5k PR pace
Run 3200 Meters @ 5k PR pace

Note your heart rate at (1) the conclusion of the first 3200 meter interval; (2) the conclusion of your 800 meter recovery jog; and (3) the conclusion of your second 3200 meter interval. Note also how long it takes to return to under 80 bpm.

Rowing Sessions
Session 1 – VO2 Max Priority
“Rowman Holiday”
Every 3 minutes, for 36 minutes (12 sets) for max meters:
60 seconds of Rowing

Set the monitor for 60 seconds of work and 2 minutes of rest. Note meters per set and total meters rowed for all twelve sets. This is a test that we will revisit at least quarterly, so go hard and record your scores.

Compare results to week of November 21, 2022.

Session 2 – Lactate Threshold
Complete as many calories as possible in 5 minutes of:
600/500 Meter Row
50 Double Unders or Lateral Line Jump-Overs
Max Meters of Rowing in remaining time

Rest 3 minutes and repeat for a total of five (5) sets.

Session 3 – Aerobic Threshold
“5k Row Time Trial”
For time:
Row 5,000 Meters

This is a test! Give this your full effort and note your time as you will want to use it for future endeavors and for accurate pacing in training.

If you were following the program the week of November 21, 2022, please compare your results to then!

Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
“Pietkiewicz Power”
Every 5 minutes, for 25 minutes (5 sets) for Max Calories:
60 seconds of Assault Bike

For every calorie under 40/28 calories perform 3 burpees during the four minutes of rest. So if a male athlete completed 35 calories in 60 seconds then they will perform 15 burpees in the 4 minutes of rest.

Score is total burpees. Goal is lowest burpee score. Please compare your results with December 19, 2022.

PLEASE NOTE:
These are aggressive calorie counts so if you know you will not be able to hit more than 35/25 calories for at least 1-2 sets then please adjust. A good scale would be 35/25 or 30/20 calories.

Session 2 – Lactate Threshold
Against a 10-minute running clock:
100/80 Calories of Rowing
Max Reps of Wall Ball Shots in remaining time

Rest 4 minutes, and when the running clock reaches 14:00…

Against an 8-minute running clock:
75/60 Calories of Rowing
Max Reps of Wall Ball Shots in remaining time

Rest 4 minutes, and when the running clock reaches 26:00…

Against a 6-minute running clock:
50/40 Calories of Rowing
Max Reps of Air Squats in remaining time

Session 3 – Aerobic Threshold
“Schmalls”
For time:
800 Meter Run

immediately followed by…

Two rounds of:
50 Burpees
40 Pull-Ups (or 20 Strict Pull-Ups)
30 Alternating Pistols (or Cossack Squats)
20 Kettlebell Swings (24/16 kg)
10 Strict Handstand Push-Ups

immediately followed by…

800 Meter Run

Session 4 – Mixed-Modal Intense Intervals
Complete as many calories as possible in 5 minutes of:
30/22 Calories of Assault Bike
100 Double-Unders
Max Calories of Assault Bike

Rest 2 minutes and repeat for a total of FIVE sets.

Session 5 – Mixed-Modal Enduring Work
Complete as many rounds and reps as possible in 12 minutes of:
200 Meter Run
6-10 Strict Handstand Push-Ups*

*Pick a rep scheme that you think you can do unbroken the first two sets. If you aren’t proficient with these, you can perform 12-15 Dumbbell or Sandbag Push Presses.

Rest 3 minutes until the running clock reaches 15:00, and then…

Complete as many rounds and reps as possible in 12 minutes of:
200 Meter Run
6-10 Strict Pull-Ups*

*Pick a rep scheme that you think you can do unbroken the first two sets. If you aren’t proficient with these, you can perform 20-25 banded lat pulldowns.

Rest 3 minutes until the running clock reaches 30:00, and then…

Complete as many rounds and reps as possible in 12 minutes of:
200 Meter Run
12 Alternating Dumbbell Snatches

Swimming Technique Session
Warm-Up Technique Drills
Four sets of:
50 Meter Finger-Tip Drag
Rest 20-30 seconds

Followed by…

Four sets of:
50 Meter Pull
Rest 20-30 seconds

Followed by…

Four sets of:
25 Meter Breathe Every 5 Strokes
Rest 20-30 seconds

Main Set
Two sets of:
50 Meter Pull @ 60% effort
Rest 15 seconds

Followed by…

Two sets of:
100 Meter Breathe Every 3rd Stroke @ 70%
(focus on long streamlines off the wall)
Rest 30 seconds

Followed by…

Two rounds of:
200 Meter Freestyle @ 60%
20 Push-Ups
20 Air Squats
(use the push-ups and air squats as an opportunity to feel the transition to dryland movement and back into the water)

Cool Down Technique Drills
Two sets of:
50 Meter Kick
Rest 15 seconds

Followed by…

Four sets of:
25 Meter Swim
(goal is to make the 25m in one breath, but be safe and take a breath or two if necessary)
Rest 20-30 seconds

How to Train! – You’ll see above that the format of our program provides you with 10 different training options categorized by modality and energy system and puts the power in your hands to structure your training schedule around your priorities. For example, a three-day/week training schedule might look like this:

• Monday – Running Session – VO2 Max Priority
• Wednesday – Rowing Session – Lactate Threshold Priority
• Saturday – Running Session – Aerobic Threshold Priority

Or if you want to train just 3x/week but really focus on an energy system instead of a modality, you may choose to do just the VO2 Max, Lactate or Aerobic Threshold sessions – one each from the running, rowing and mixed-modal options.

Alternatively, if you would like to train 6 days/week, your training schedule might look something like this:

• Monday – Running Session – VO2 Max Priority
• Tuesday – Mixed-Modal Session – Aerobic Threshold Priority
• Wednesday – Rowing Session – Lactate Threshold Priority
• Thursday – Swimming Technique Session
• Friday – Mixed-Modal Session – VO2 Max Priority
• Saturday – Running Session – Aerobic Threshold Priority

The power to choose is yours, but your coaches are here to help! Please let us know how we can best guide you in the comments, and via the private Facebook page – which is titled “Invictus Engine.” Please also continue to post workout results to comments, simply noting the sessions as “VO2 Max Running Session” or “Lactate Threshold Mixed-Modal Session” followed by your results (times or distances). We look forward to following your progress and helping you get the most benefit from this program!