**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!
Get Moving || Warm-Up
2 Minute Bike or Row
20 Glute Bridges
6-8 Bird Dogs each side
Followed by…
2 Minute Bike or Row
20 Barbell Back Squats
25 Foot Banded Monster Walk Each Direction
A.
Five sets of:
5 Tempo Front Squats @ 2211 (60%)
Rest 2 minutes between sets
B.
Every 2 minutes, for 6 minutes (3 sets) of:
3-Position Clean + 1 Split Jerk@ 60%
(Hang Clean, Hang Clean Below Knee, Floor)
Followed by…
Every 2 minutes, for 6 minutes (3 sets) of:
Clean Lift-Off to Knees + Clean + Jerk @ 70-75%
Followed by…
Every 2 minutes, for 6 minutes (3 sets) of:
Clean + 2 Jerks @ 75-85%
Followed by…
Three to Five sets of:
Clean + Jerk @ 80%+
Rest as needed
C.
Complete for time:
1000 Meter Ski Erg or Row
20 Shuttle Runs (25 foot increments)
1000 Meter Row
Accumulate 3 Minute Sandbag Hold (150/100lbs)
1000 Meter Row
20 Shuttle Runs (25 foot increments)
1000 Meter Ski Erg or Row
35 Minute Time Cap
For the sandbag hold, you must have your hips extended. Your knees may be slightly bent. The sandbag may not rest on your legs.
D.
Every minute, on the minute, for 4 minutes:
15 GHD Sit Ups
Followed by…
Mountain Climbers the remainder of the minute
Rest 60 seconds
Every minute, on the minute, for 3 minutes:
15 GHD Sit Ups
Followed by…
Mountain Climbers the remainder of the minute
Athlete Notes:
Straight cardio with a little twist. We are looking for consistent splits on the machines and shuttle runs, and then we want to see how long you can hang on to that sandbag for. If you hit the team semi’s workout then this lighter sandbag should feel much easier than the 200/150lbs. Start out with a pace that you can maintain and then lean into the pain a little bit, then after the sandbag it’s time to hit the gas pedal. Stay on that throttle all the way through to the finish line.
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.
Echo Bike
Ten sets of:
Echo or Assault Bike x 60 seconds @ 75-80/67-72 RPM
Rest 30 seconds between sets
After the 10th set, rest an extra 2 minutes, then…
For time:
30/24 Calorie Echo/Assault Bike”
Additional Work
Three sets of:
Rope Sled Pull HEAVY x 50-60 feet
Reverse Sled Drag x 50-60 feet
Rest as needed
Accumulate 30-60 reps of:
Single or Double Under CrossOvers
(Limit your time to about 10 minutes in case you are tripping a lot)