August 24th, 2024 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Every 4 minutes, for 12 minutes (3 sets of):
200 Foot Shuttle Run
5 Right Arm Dumbbell Snatches + 50 Foot Overhead Carry
5 Left Arm Dumbbell Snatches + 50 Foot Overhead Carry
*Handstand Hold Option*
Echo/Assault Bike the Remainder

Options:
-Nose to Wall Hold x 20-30 seconds
-25-50 Foot Handstand Walk
-Wall Walk x 3-5 reps
-Nose to Wall Shoulder Taps x 10-12/arm
-Free Standing Hold x 15-30 seconds

A.
Every 2 minutes, for 16 minutes (8 sets of):
Snatch High Pull + High Hang Snatch High Pull + Low Hang Snatch (2″ below the knee)
*Start at 60% of your 1RM Snatch and build based on quality.

B.
Three sets of:
10 Strict Press @ 50-55%
Rest 1-2 minutes between sets

C.
“Holte”
For time:
1200 Meter Run
immediately followed by…
Three rounds of:
100 Foot Handstand Walk (25 foot unbroken segments)
10 Front Squats (185/135 lbs)
20 Burpee Box Jump-Overs (24″/20″)
30 Toes to Bar
immediately followed by…
1200 Meter Run

Make sure to note your score as well as the running route and/or any modifications you perform. We will be re-testing this at the end of the cycle.

TIME CAP = 30 MINUTES

D.
Three to Four sets of:
10 Dumbbell Bench Press
Rest 30 seconds
10 Dumbbell Bent Over Rows
Rest 60 seconds

Conditioning Training Note
We’re hitting one of our testers today. This workout has been around for years so if you’ve been with us for awhile you’ve likely hit it before. Start out running at slightly faster than your 5k pace. If you go too much faster you’ll likely blow up on the 3 rounds. For the 3 round portion your goal is to get through the 100 foot handstand walk depending on what your abilities are, as efficiently as possible. Take only as long of a break as you need to in order to get the next 25 feet unbroken. For the front squats you’ll aim for unbroken each round, don’t hammer these as your fastest squats, but make sure you’re remembering to breathe on each rep. The burpee box jump overs will be a big separator for a lot of people. This is a movement that you can lose a ton of time on. If you’re 1 second slower per rep, over 60 reps you’ve lost 60 seconds. The goal here is to push the burpees at whatever pace allows you to get the toes to bar done in 1-3 sets. Try to keep that consistent pace, just below a redline for all 3 rounds. Once you get back to the final 1200 meter run it’s time to open up and finish hard. Push here, you should have the same feeling as though you’re testing your mile.

Optional Additional Work Sessions
Strength Accessory
Three to Four rounds for quality of:
15 GHD Sit-Ups
15 V-Ups
15 Barbell Curls
15Skull Crushers

Grip
Accumulate 400 Meters in a Farmer’s Carry (35-53/25-35lbs)

Pure Conditioning
Eight sets of:
3 Minute Machine of Choice @ 20 Minute Pace
Rest 90 seconds between sets

Running
Eight sets of:
Run 600 Meters @ 85-90% of 1-Mile PR Pace
Rest 90 seconds