September 16, 2024 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
200 Meter Easy Jog
100 Foot Suitcase Carry (each arm)
20 Alternating Lateral Lunges
20 Good Mornings (goblet, banded, or anterior loaded)

Followed by…

Two sets in a clean grip of:
High Hang High Pull x 3 reps
Mid Hang Muscle Clean x 3 reps
Low Hang Power Clean x 3 reps
Front Squat x 3 reps
Squat Clean x 3 reps
Rest as needed
*empty bar up to 95/65lbs.

A.
Every 2 minutes, for 12 minutes (6 sets of):
3 Position Clean
(hip, hang, full)

Set 1: 65%
Set 2: 70%
Set 3: 75%
Sets 4-6: 77.5+%

%’s off your 1RM clean.

B.
Every 90 seconds, for 9 minutes (6 sets of):
Set 1: 3-4 Front Squats @ 62%
Set 2: 2-3 Front Squats @ 72%
Set 3: 1-2 Front Squats @ 82%
Set 4: 3-4 Front Squats @ 72%
Set 5: 2-3 Front Squats @ 82%
Set 6: 1-2 Front Squats @ 92%

Then, at the 9:00 mark…

Every 3 minutes, for 9 minutes (3 sets of):
5-6 Back Squats @ 75-80%

C.
For time:
9-6-3 reps of:
Thrusters (155/105lbs)
Bar Muscle Ups

Rest exactly 3 minutes, then…

12-9-6 reps of:
Thrusters (115/85lbs)
Burpee Pull-Ups

Rest exactly 3 minutes, then…

15-12-9 reps of:
Thrusters (95/65lbs)
Bar Facing Burpees

*See notes for modification suggestions.

D.
Accumulate 50 Ab Wheel Rollouts

Conditioning Training Note
We’re going for broke in today’s workout. This one starts with the toughest difficulty first and then regresses as the workout continues. Your goal is to push each section like it’s own individual workout. The hope is that if you have strong enough gymnastics capacity you’ll be able to keep those movements unbroken. The first round of thrusters might be tough but try to hang on and see if you can surprise yourself. If you know that you’re not as strong at gymnastics then we would suggest keeping those reps and movements the same but dropping the weight on the thrusters so that you can really focus on building your gymnastics capacity! Everyone is going to have a massively different strategy in this workout dependent on their gymnastics capabilities so run your race, strategize how you think you can best attack this workout, and then note what you liked and didn’t like about your plan and changes that you’d make in the future!

Optional Additional Session
Plyometrics
Every 3 minutes, for 12 minutes (four sets):
Depth Drops x 4 reps

*box set up 4 inches higher than vertical jump

Gymnastics Skills
10-9-8-7-6-5-4-3-2-1 reps for time of:
Strict Handstand Push-Ups
Strict Pull-Ups

35-49:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Strict Handstand Push-Ups
Strict Pull-Ups

50-54:
10-8-6-4-2 reps for time of:
Strict Handstand Push-Ups
Strict Pull-Ups

55-59:
10-8-6-4-2 reps for time of:
Strict Handstand Push-Ups to 3″ riser
Strict Pull-Ups

60+:
10-8-6-4-2 reps for time of:
Strict Handstand Push-Ups to 5″ riser
Strict Pull-Ups

Strength Accessory 1
Three to Four sets of:
8-10 Bulgarian Split Squats (each leg – farmer hold, front rack, or back rack)
Rest as needed
20-30 Single Leg Banded Hamstring Curls (each leg)
Rest as needed

Pure Conditioning
Every 8 minutes, for 40 minutes (5 sets) for distances of:
6 Minutes of Rowing @ 85+% of your 2k PR Pace
(easy walk during the 2 minute rest period)