September 3, 2024 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Spend 5-10 minutes working on the following:

Thoracic Mobility Drills

Followed by…

Every minute, on the minute, for 12 minutes (at ascending effort of):
Station 1: 15 Double Unders + 50 Foot Double Kettlebell Overhead Carry
Station 2: 8-10 Strict Pull-Ups
Station 3: 10 Line Facing Burpees + Max Calorie Bike
Station 4: Rest

A.
Every 90 seconds, for 12 minutes (8 sets of):
2 Position Snatch (mid hang, 2″ below the knee)

Set 1: 70%
Set 2: 73%
Set 3: 76%
Set 4: 79%
Sets 5-8: 79+%

*Only increase after a successful/made lift.

At the 12:00 mark…

Every minute, on the minute, for 3 minutes:
3 High Hang High Pulls @ 80+% of 1RM Snatch

B.
Every 2 minutes, for 12 minutes (6 sets of):
Power Jerk x 3 reps @ 65-75%

Then, at the 12:00 mark…

Every 3 minutes, for 6 minutes (2 sets of):
Max Unbroken Strict Press @ 75% of 1RM Push Press

C.
Option A:
Every minute, on the minute, for 10 minutes:
Station 1: 4-6 Ring Muscle Ups
Station 2: Rest

Option B:
Every minute, on the minute, for 10 minutes:
Station 1: 40-50% of Max Unbroken Reps of Gymnastics Pulling of Choice
Station 2: Rest

*Example.. your best set of Chest to Bar Pull-Ups is 10. You will perform 4-5 reps on the minute (40-50% of 10).
**Try to pick the same movement that you performed the density test on 2 weeks ago.

D.
Every minute, on the minute, for 24 minutes (6 sets of):
Station 1: 16-20/12-16 Calorie Row
Station 2: 16-20/12-16 Calorie Echo/Assault Bike
Station 3: 50 Foot Handstand Walk + Max Crossovers
Station 4: Rest

Conditioning Training Note
For today’s EMOM we’re looking for a sustained elevated heart rate. The row and bike should be challenging stations. They’re low impact and high return so try to push yourself there. For the handstand walk/crossover station we want to see speed on the walk and then finish that minute out. The 60 second rest should be just enough for you to continue to challenge yourself on those first two stations.

Optional Additional Work Sessions
Power Output
Option A:
Eight sets of:
50 Meter Hill Sprint
Rest 2-3 minutes between sets

Option B:
Eight sets of:
15/12 Calorie Echo/Assault Bike Sprint
Rest 2-3 minutes between sets

Strength Accessory
Four sets of:
60 Second Double Kettlebell Front Rack Hold (53-70/35-53lbs)
15-20 V-Ups
Rest 60 seconds between sets

Followed by…

Four sets of:
100 Foot HEAVY Farmer Carry
45-60 Second Elbow Plank Hold
Rest 60 seconds between sets

Followed by…

Four rounds of:
30 Second Suitcase Hold (right)
30 Second Suitcase Hold (left)

Machine Based Mixed Modal
Every 6 minute, for 30 minutes (5 sets of):
800 Meter Run
Max Calorie C2 Bike or Row in the remaining time.

*No rest between sets.

Zone 2 Running
45 Minute Zone 2 Bike or Jog