August 9, 2024 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three rounds at 70-80% effort of:
60 Second Bike OR Row
20 Banded Seated Horizontal Rows
20 Alternating Cossack Squats (10 each side)
10 Half Kneeling Single Arm Dumbbell Presses (each arm)
100 Foot Sandbag Bearhug Carry
30-45 Second Wall Sit

Followed by…

Two sets of:
10 PVC Pipe Pass Throughs
10 PVC Pipe Overhead Squats

Followed by…

Two sets of:
3 Hang Snatch High Pulls
3 Hang Muscle Snatches
3 Hang Power Snatches
3 Overhead Squats
3 Snatch Balances
*Empty barbell*

A.
Take 15-20 minutes to build to today’s heavy Power Snatch

B.
Every minute, on the minute, for 10 minutes:
Strict Press x 2-3 reps @ 75-80%

C.
Option A:
21-15-9 reps for time of:
Calorie Row
Strict Handstand Push-Ups
Rest 3 minutes, then repeat but with Kipping Handstand Push-Ups

Option B:
21-15-9 reps for time of:
Calorie Row
Toes to Bar
Rest 3 minutes, then repeat.

Option C:
For time:
21 Calorie Row
7 Ring Muscle Ups
15 Calorie Row
5 Ring Muscle Ups
9 Calorie Row
3 Ring Muscle Ups
Rest 3 minutes, then repeat with EITHER Ring or Bar Muscle Ups.

D.
Three sets of:
10 Dumbbell Incline Bench Press
Rest 30 seconds
Max Unbroken Strict Pull-Ups
Rest 90 seconds between sets

Athlete Training Notes
Today’s workout has multiple options. First off, pick an option you’re capable of performing. Second, if you tested one of these movements on Wednesday and are capable of performing all 3, then pick an option that would be different than the movement you performed on Wednesday. For all options we’re looking for consistency on the rows and then push the gymnastics. We want to see big sets and at what point do the wheels start to fall off? Don’t forget that you’re resting a short 3 minutes then hitting another workout whether the same or a slightly different variation. The second variation should technically be an easier movement so can you beat your first round time even though you’re fatigued?

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.

Shoulder Health
Four rounds of:
15 Seconds of Dumbbell Lateral Raises
15 Seconds of Hercules Hold with Thumbs Facing Up

Rest 60 seconds, then…

Four rounds of:
15 Seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 Seconds of Hercules Hold with Palms Facing Up

Rest 2 minutes, and then…

Two sets of:
30 Seconds of Dumbbell Presses
30 Seconds of Dumbbell Overhead Hold
Rest 60 seconds between sets

Skill Work
Every minute, on the minute, for 12 minutes:
Station 1: 5 Right Leg Pistols + 5 Left Leg Pistols
Station 2: 60 Seconds of L-Sit Practice (note longest duration)
Station 3: 25 Foot Handstand Walk (for speed)
Station 4: 25 Foot Backward Handstand Walk OR 4-5 Wall Walks

35-54:
Every minute, on the minute, for 12 minutes:
Station 1: 5 Right Leg Pistols + 5 Left Leg Pistols
Station 2: 60 Seconds of L-Sit Practice (note longest duration)
Station 3: 25 Foot Handstand Walk (for speed)
Station 4: 4 Wall Walks

55-59:
Every minute, on the minute, for 12 minutes:
Station 1: 10 Alternating Pistols
Station 2: 60 Seconds of L-Sit Practice (note longest duration)
Station 3: 15 Foot Handstand Walk (for speed)
Station 4: 3 Wall Walks

60+:
Every minute, on the minute, for 12 minutes:
Station 1: 10 Medball Step Ups (20/14 lbs)
Station 2: 60 Seconds of L-Sit Practice (note longest duration)
Station 3: 30 Seconds Nose to Wall Handstand Hold
Station 4: 3 Wall Walks

Strongman Pump
Complete as many rounds and reps as possible in 30 minutes of:
50 Foot Hand Over Hand Rope Pull OR 2-3 Rope Climbs
50 Foot Sled Push
50 Foot Hand Over Hand Rope Pull OR 2-3 Rope Climbs
50 Foot Sled Push
1000 Meter Concept 2 Bike Erg OR 400 Meter Run
100 Foot Dumbbell Farmer Carry (100/70lbs)
100 Foot Sandbag Bearhug Carry (150/100lbs)
100 Foot Dumbbell Farmer Carry
100 Foot Sandbag Bearhug Carry
1000 Meter Concept 2 Bike Erg OR 400 Meter Run

35-49: 100/70 lbs; 150/100 lbs
50-59: 70/50 lbs; 100/75 lbs
60+: 50/35 lbs; 75/50 lbs