June 26, 2023 – Competition Program

**REMINDER**
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
Every 3 minutes, for 9 minutes (3 sets of):
20 Reverse Lunges
10 Pull-Ups or Ring Rows
50-Foot Sandbag Carry (150/100 lbs)
15/10 Calorie Assault Bike

A.
Build to Today’s Heavy Overhead Squat

B.
Every 2 minutes, for 14 minutes (7 sets):
Snatch + 2 Hang Snatches

Begin your sets at 60% and build.

If you performed the complex 3 weeks ago, try to perform all sets within 10% of your heaviest successful complex. There is no additional overhead squat today

C.
Eight sets of:
2 Snatch Pulls to Knee + Snatch @ 85-95%
Rest as needed

The first two pulls will be only to your knee – focusing on perfect weight distribution keeping your hips down and chest up on separation..then snatch the weight.

D.
Complete four rounds for time of:
2000 Meter Bike Erg or 2500/2000 Meter Echo Bike
15 Kettlebell Deadlifts (24/16kg)
50 Foot Kettlebell Front Rack Walking Lunges (24/16kg)

General Training Notes:
Aerobic posterior blast coming up today. We’re looking for the bikes to be a bit of recovery so that you can push for unbroken on the deadlifts and lunges, but don’t slack off too much on them or you’ll get left in the dust. What pace can you hold on the bike while still pushing through the weighted movements?