August 14, 2024 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Every minute, on the minute, for 15 minutes:
Station 1: 45 Second Row @ Ascending Effort
Station 2: 20 Banded Good Mornings
Station 3: 10 Bodyweight Bulgarian Split Squats (each leg)
Station 4: 45 Second Elbow Plank Hold
Station 5: Rest

A.
Deadlift
Set 1: 5 reps @ 50%
Set 2: 5 reps @ 55%
Sets 3, 4 and 5: 5 reps @ 60%
Rest 2 minutes between all sets.

*No touch and go.

B.
Complete as many reps as possible in 3 minutes of:
500/450 Meter Row OR 400 Meter Run
Max Toes to Bar in the remaining time.

Rest 3 minutes, then…

Complete as many reps as possible in 3 minutes of:
500/450 Meter Row OR 400 Meter Run
Max Devil’s Press (50/35lbs) in the remaining time.

Rest 3 minutes, then…

Complete as many reps as possible in 3 minutes of:
500/450 Meter Row OR 400 Meter Run
Max Handstand Push-Ups in the remaining time.

*Strict or kipping is ok.

Rest 3 minutes, then…

Complete as many reps as possible in 3 minutes of:
500/450 Meter Row OR 400 Meter Run
Max Distance Dumbbell Walking Lunge (50/35lbs) in the remaining time.

Rest 3 minutes, then…

For time:
500/450 Meter Row OR 400 Meter Run
40 Toes to Bar
500/450 Meter Row OR 400 Meter Run
10 Devil’s Press (50/35lbs)
500/450 Meter Row OR 400 Meter Run
40 Handstand Push-Ups
500/450 Meter Row OR 400 Meter Run
100 Foot Dumbbell Walking Lunge (50/35lbs)

Athlete Notes:
We’ve got a bunch of short intervals followed by one long for time piece at the end. This week, being a deload, is a good opportunity to give you a break from the grueling EMOM’s we’ve been hitting. On today’s workout we’re looking for the row/run to be at around the same speed you held for the 300’s during the open. It’s not a sprint, but you’re also not sitting at your 10k pace. From there your goal is big sets and to just keep moving until the time is up. When we get to the for time piece we’ll look to be just a bit slower on the row/run than in the 3 minute AMRAP’s. For the toes to bar aim for 2-4 sets to get the 40 done. Hit the devil’s press unbroken. The handstand push-ups should be similar to the toes to bar, 2-4 sets. Finishing the workout we’ve got a 100 foot walking lunge, aim for unbroken on that.

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.

Rotational Strength
Three sets of:
10 Pallof Presses + 5 Pallof Rotations + 20-30 Second Pallof Hold
Rest as needed between sets

Strongman
Five rounds for time of:
30 Foot Handstand Walk OR 5 Wall Walks
100 Foot Farmer Carry

Into…

Five rounds for time of:
30 Foot Handstand Walk
100 Foot Sandbag Bearhug Carry

Into…

Five rounds for time of:
30 Foot Handstand Walk
100 Foot Sled Push

*Try to perform all handstand walks as 15 feet out, turnaround on your hands, 15 feet back.

35-49:
Five rounds for time of:
25 Foot Handstand Walk
100 Foot Farmer Carry

Into…

Five rounds for time of:
25 Foot Handstand Walk
100 Foot Sandbag Bearhug Carry

Into…

Five rounds for time of:
2 Wall Walks
100 Foot Sled Push

50-54:
Five rounds for time of:
15 Foot Handstand Walk
100 Foot Farmer Carry

Into…

Five rounds for time of:
15 Foot Handstand Walk
100 Foot Sandbag Bearhug Carry

Into…

Five rounds for time of:
2 Wall Walks
100 Foot Sled Push

55+:
Five rounds for time of:
15 Foot Handstand Walk
100 Foot Farmer Carry

Into…

Five rounds for time of:
2 Wall Walks
100 Foot Sandbag Bearhug Carry

Into…

Five rounds for time of:
2 Wall Walks
100 Foot Sled Push

Row Test
Perform at 75-85% effort:
Row 500 Meters @ 22 strokes per minute (s/m)
Row 500 Meters @ 23 (s/m)
Row 500 Meters @ 24 (s/m)

Rest as needed, and then…

For time:
Row 2000 Meters

This should be treated as a maximal effort test. We will come back to this effort in future weeks to monitor progress.

Rest 3-5 minutes, and then…

For cool down:
8-10 minute row or easy walk @ below zone 2 pace.