March 2, 2024 – Invictus Athlete Program

Primary Training Session
Individual Warm Up:
Every 4 minutes, for 16 minutes (4 sets of):
200 Meter Jog
8 Pull-Ups*
16 Toes to Bar
8 Dumbbell Thrusters*

Team Warm Up:
Every 4 minutes, for 16 minutes (4 sets of):
200 Meter Run
8 Synchronized Pull-Ups*
16 Synchronized Toes to Bar
8 Synchronized Dumbbell Thrusters*

Round 1 – Strict Pull-Ups and 35/20lbs
Round 2 – Burpee Pull-Ups and 35/20lbs
Round 3 – Kipping/Butterfly Pull-Ups and 50/35lbs
Round 4 – Chest to Bar Pull-Ups and 50/35lbs

A.
Every 2:30, for 15 minutes (6 sets of):
5 Power Jerks @ 75%

B.
Five sets of:
5 Close Grip Bench Press @ 74-84%
Rest 90-120 seconds between sets

*Goal is slightly heavier than 2 weeks ago.

C.
Complete as many rounds and reps as possible in 20 minutes of:
15/12 Calorie Echo/Assault Bike OR 200 Meter Run
12 Dumbbell Bench Press (50/35lbs)
9 Chest to Bar Pull-Ups
6 Strict Handstand Push-Ups
3 Bar Muscle Ups

D.
For this accessory piece, you will need three different dumbbell weights. Dumbbell weight 1 should be something you can achieve at least 15 reps. Weight 2 should be slightly lighter, and weight 3 again slightly lighter.

Two sets of:
Max Dumbbell Push Press @ Weight 1
Rest 15 Seconds
Max Dumbbell Push Press @ Weight 2
Rest 15 Seconds
Max Dumbbell Push Press @ Weight 3
Rest 15 Seconds
Max Inverted Rows
Rest 90 seconds

E.
Three to Four sets of:
10 Dumbbell Tate Presses
Max Dumbbell Skull Crushers
Rest as needed

General Training Notes:
All aboard the pump train. We are looking for a consistently paced workout today after the speedy open workout yesterday. Hit the bike at your 20 minute pace, aim for unbroken on the bench, unbroken on the chest to bar, unbroken on the strict handstand push-ups, then unbroken on the bar muscle ups. The reps are small enough that there shouldn’t be much time spend in transition here and there definitely shouldn’t be much time spend looking at the next implement. Your aim should be to hit one round every 2-3 minutes or so. The bike will be about 45 seconds, then from there you’re looking about 1:15-1:45 for the other movements with transitions. Keep the pace consistent.

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 Progressions
30-40 Minute Run @ Flush Out Pace

*Aim for around zone 2, this should be a pace that you feel good after running for this amount of time.

Grip Strength
For completion:
10/8 Legless Rope Climbs
45-49: 8/6 Legless Rope Climbs
50-54: 6/4 Legless Rope Climbs
55-59: 4/3 Legless Rope Climbs to 12′
60+: 8/6 Rope Climbs

Followed by…

Three sets of:
12 Wrist Extensions (10/8lbs)
12 Thors Hammers (10/8lbs)

Followed by…

Accumulate 3-5 minutes in a Farmer’s Walk (53/35lbs)

Additional Swimming Option
Ten rounds for time of:
100 Meter Swim
10 Burpees
20 Jumping Air Squats