June 10, 2023 – Competition Program

**ANNOUNCEMENT**
You may notice that on SugarWOD our products are changing from Invictus Competition Program to Invictus Athlete Program. Nothing else will change about the programming itself. You will continue to enjoy your five regular training days and active recovery day. We highly recommend you move your subscription over to the SugarWOD app to enjoy additional benefits!

Sign up here

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…

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!

Benchmark Tracking. Say a workout, like “Fran”, comes up on the board. If you have been keeping track of your workouts then you will know what your old “Fran” time is. Say your old time was 5:45 with the prescribed amount of weight. That was 4 months ago. You can now set a new goal, say 5:15. By keeping better track of your workouts, you can set realistic goals.

Record Numbers & PRs. Besides knowing your numbers, keeping track of your workouts on SugarWOD will also be handy because it will automatically provide that 85% of your 1RM Deadlift – or whatever percentage you need – for you. No more workout math! Just log your score on Invictus’s whiteboard or in your own personal logbook. PRs are automatically calculated so you can see your progress and celebrate improvements!

See Workouts in Advance. You are able to view the upcoming week’s workouts on Sunday evenings so you can better plan your day, warm-ups, and other activities around what is programmed.

If you’d like to make the switch to the SugarWOD app to follow the Invictus Athlete or the Invictus Athlete+ Program then please email info@invictusathlete.com to notify them of your subscription cancellation on the website. Then, you can subscribe here.

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.