**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:
100 Foot Farmer Carry
10 Dumbbell Deadlifts
30 Second Side Plank (each side)
200 Meter Run
After the 3rd set, perform the following…
Tabata Banded Good Mornings
(8 sets of 20 seconds on and 10 seconds off).
A.
Twelve sets of:
Deadlift x 2 reps @ 70% of 1-RM
Rest 90 seconds
Make sure you pull the slack out of the bar and keep safe and proper mechanics. Perform the concentric as fast as possible
B.
Three sets of:
Barbell Goodmornings x 12-15 reps
Rest as needed
Three sets of:
Glute Ham Raises x 8 reps
Rest as needed
C.
Against a 2 minute running clock, complete the following…
200 Meter Run
5 Clusters (205/145 or 40% of 1RM Front Squat)
Max Distance Farmer Carry (100/70lbs) in the remaining time
Rest 60 seconds between sets and complete a total of FIVE sets.
*Farmer carry will be in 10 foot increments. If you pass the line after the time is up, go back to the previous line.
**Cluster is a squat clean into a thruster.
D.
Accumulate the following…
100 Reverse Hypers OR Banded Pull Throughs
100 Banded Hamstring Curls
*Partition however, but the goal is big sets.
Athlete Notes:
Sprint and carry. We’ve got a heavy-ish barbell for this cluster coming up and it’s only going to get heavier as your heart rate spikes and your grip starts to go from the carries. Overall we’re just looking for you to hit the gas hard on this one and see how far you can make it each round. The goal is a sprint on the run, unbroken on the clusters (pick a weight that allows for this) and then hang on for the remainder of the time on the farmer carry. Full send.
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
Complete a steady pace jog or bike for 45-60 minutes
Wear a heart rate monitor a and keep your heart rate at roughly 70% of your MAX HR.
The goal is to stay within 2-3% of your 70% HR Max.
Additional Work
Four sets of:
Hanging Knee Raise x 10-12 reps
Rest 30 seconds
Weighted Russian Twists x 10-12 reps each side
Rest 30 seconds
Flutter Kicks x 30 seconds
Rest 90 seconds