September 10, 2024 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
If you have 10 minutes for mobility to begin your session, follow along with this video

Followed by…

Every minute, on the minute, for 9 minutes (3 sets of):
Station 1: 3 Wall Walks + 15-20 Crossovers
Station 2: 60 Second Easy Bike or Row
Station 3: 5 Single Arm Snatches (each arm @ 50-70/35-50lbs)

A.
Every minute, on the minute, for 12 minutes:
Set 1: 3 Hang Snatches @ 50%
Set 2: 2 Hang Snatches @ 55%
Set 3: 1 Hang Snatch @ 60%
Set 4: 3 Hang Snatches @ 55%
Set 5: 2 Hang Snatches @ 60%
Set 6: 1 Hang Snatch @ 65%
Set 7: 3 Hang Snatches @ 60%
Set 8: 2 Hang Snatches @ 65%
Set 9: 1 Hang Snatch @ 70%
Set 10: 3 Hang Snatches @ 65%
Set 11: 2 Hang Snatches @ 70%
Set 12: 1 Hang Snatch @ 75%

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 Strict Press

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

Option B:
Every minute, on the minute, for 10 minutes:
Station 1: 10-12 Butterfly Pull-Ups OR 8-10 Chest to Bar Pull-Ups
Station 2: Rest

Rest until the 15:00 mark, then…

D.
Every minute, on the minute, for 27 minutes (9 sets of):
Station 1: 16-20/12-16 Calorie Row
Station 2: 5 Lateral Burpees Over the Dumbbells + 10 Dumbbell Hang Clean and Jerks (50/35lbs) + 5 Lateral Burpees Over the Dumbbells
Station 3: 50 Double Unders

Conditioning Training Note
For station 1 we’re looking for 45-50 seconds on the row. Station 2 should take about 45-50 seconds as well. Station 3 is our “rest” and should only take about 30 seconds. That gives you a full 30 second rest before starting all over again! We’ve been spoiled with the 4 and 5 station EMOM’s so today is about building a little mental resiliency as well as fitness.

Optional Additional Work Sessions
Power Output
Every 2 minutes, for 10 minutes:
50 Foot Max Effort Sled Sprint

Followed by…

Four sets of:
50 Foot HEAVY Reverse Sled Drag
Rest 2-3 minutes between sets

*Sled weight for the sprint should be something that you can achieve about 85-90% of your maximum speed without a sled.

**Sled weight for the drag should be something that you have to grind through but do not have to stop.

Strength Accessory
Four sets of:
200 Foot Sandbag Bearhug Carry
Rest 90-120 seconds between sets

Followed by…

Accumulate 800 Meters in a Sandbag Shoulder Carry (100/70lbs)
*Switch shoulders every 100 or 200 meters.
35-54: 100/70 lbs
55+: 70/40 lbs

Machine Based Mixed Modal
Against a 6 minute clock, perform as many calories as possible of:
500/450 Meter Row
400 Meter Run
Max Calorie Echo/Assault Bike in the remaining time
Rest 2 minutes between sets and repeat for FOUR total sets (32 minutes).

Zone 2 Running
50 Minute Zone 2 Bike or Jog

*Every 10 minutes, starting at the 10:00 mark, perform…

4-6 Rope Climbs

35-54: 2-4 Rope Climbs
55+: 1-2 Rope Climbs