**ANNOUNCEMENT**
The first thing you might notice is that we changed the name of the Invictus Athlete Program to Invictus Athlete+ on our SugarWOD platform to better align our branding and who the program is geared toward. Nothing else will change about the programming itself. You will continue to enjoy your five regular training days, active recovery day, plus additional optional sessions each week. We highly recommend you move your subscription over to the SugarWOD app to enjoy additional benefits!
Switch Your Subscription to SugarWOD for Additional Benefits!
Why make the switch? There are so many reasons! All of the athletes who use this platform to access their programming absolutely LOVE it. Here’s why…
Cheaper Price!
Switching to the SugarWOD platform will reduce your monthly price from $79.99 to $59.99 as well as getting access to additional programs (more about that below)! Need we say more?
Larger Community + More Options
This is something we hope you will find super beneficial…In addition to the Athlete+ program, you will also have access to the Invictus Masters Program! We are doing this to give you the flexibility to switch up your training program as needed depending on your unique needs, and as you get closer to that magic number that designates you as an “age group” athlete. In doing this, you will also have the opportunity to interact with a larger group of athletes from around the world, expanding your support network! Yes, you get two programs for the price of one on SugarWOD!
If you join on SugarWOD then please email info@invictusathlete.com to cancel your website subscription so you don’t have multiple active subscriptions!
Primary Training Session
Get Moving || Warm-Up
Three sets of:
Light Kettlebell Front Rack Carry x 100 Feet
Sandbag Hold x 60 seconds (You can march in place too as long as you keep everything tight)
Rest as needed
Followed by…
Three sets of:
Dumbbell Farmer Carry x 100 Feet
GHD Hip Extension x 15-20 reps
Plank Hold on Rings x 60 seconds
Rest as needed
A.
Every 90 seconds, for 6 minutes (4 sets):
Drop Snatch x 5 reps
followed by..
Every 90 seconds, for 6 minutes (4 sets):
Snatch Balance x 3 reps
B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch + 2 Hang Snatches + Pause Overhead Squat
Begin your sets at 60% and build.
Pause in the overhead squat for 3 full seconds.
C.
Five sets of:
3 Snatch Pulls to Knee + Snatch High Pull @ 95-100%
Rest as needed
The first three pulls will be only to your knee – focusing on perfect weight distribution keeping your hips down and chest up on separation. The high pull should be performed as if you were going to snatch the weight.
D.
For total time…
Three rounds of:
24/18 Calorie Ski or Row
12 Double Dumbbell Snatch (70/50lbs)
Immediately followed by…
Three rounds of:
24/18 Calorie Ski or Row
12 Double Dumbbell Thrusters (70/50lbs)
E.
Three sets of:
Reverse Hyper x 20 reps @ 50% of 1-RM Deadlift
Rest as needed
Athlete Notes:
A good goal here is unbroken on the dumbbells. To do that, you’re going to have to be smart on those machines. You can’t drop pace too much because you’ll fall too far behind, but what pace can you hold that will allow for you to go to work on the dumbbells? We’re looking for around 65-80 seconds on the machines, and then around 45-60 seconds on the dumbbells including transition, this will bring you to a goal of about 2:20 per round. If you’re faster than that, keep it up, if you’re way off that pace, then we’re looking to drop calories or reps/weight on the dumbbells in order to keep up with that.
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.
Machine Power Output
Row or Ski Intervals:
Every minute, on the minute, for 10 minutes:
8 Second Max Effort Sprint
Mixed Modal Option
Complete as many rounds and reps as possible in 20 minutes of:
2000/1600 Meter Echo Bike
10 Muscle Ups
2 Shuttle Runs (50 foot increment = 200 foot)
50 Foot Handstand Walk
2 Shuttle Runs (50 foot increment = 200 foot)
50 Foot Handstand Walk
Additional Work Option
Three sets of:
100-Foot Hand Over Hand Rope Pulls (Fast pace)
Rest 2-3 minutes
followed by…
Three sets of:
100-Foot Reverse Sled Drag
(as heavy as possible – no more than one stop per length)
Rest 2 minutes
followed by…
Three sets of:
100-Foot Harnessed Sled Pulls
Rest 2-3 minutes
Additional Work Option
Three sets of:
Battle Ropes x 60-90 seconds
Rest as 30 seconds
Bamboo Bar Bench Press x 20 reps
Rest as 30 seconds