October 2, 2024 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three rounds at ascending effort of:
200 Meter Run
20 Russian Kettlebell Swings (53/35lbs)
20 Goblet Hold Walking Lunges (53/35lbs – 10/leg)

A.
Deadlift
Set 1: 5 reps @ 65%
Set 2: 3 reps @ 75%
Set 3: 1 rep @ 85%
Set 4: 5 reps @ 70%
Set 5: 3 reps @ 80%
Set 6: 1 rep @ 90%
Rest 2 minutes between all sets.

*No touch and go.

B.
Bench Press
Three sets of 4 reps @ 80-85%
Rest 2 minutes between sets

C.
Every 5 minutes, for 15 minutes (3 sets) for times of:
100 Double-Unders or 75 Heavy Rope Double-Unders
5 Rope Climbs or 20 Strict Pull-Ups
100 Foot Handstand Walk
25 Toes to Bar

TIME CAP EACH ROUND = 4 MINUTES

D.
Accumulate 50 Single Leg Banded Hamstring Curls (each leg)

Followed by…

Accumulate 50 Skull Crushers

Conditioning Training Note
All gymnastics in these intervals today. The goal is to take about 4 minutes or so, leaving you with about 60 seconds of rest. If you’re bleeding longer than that then pick a movement or two and drop the reps just slightly. The double unders should be unbroken or minimal sets (tripping is what it is). The rope climbs or 20 strict pull-ups should take about 60 seconds to complete. Same for the 100 foot handstand walk (sub for 6-8 wall walks instead). The final movement, 25 toes to bar, should also take about 60 seconds assuming that you’ll likely have to break it up in a couple of the sets. Ideally you’re holding each movement to an EMOM with a quick minute of rest.

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

Strongman
Four sets of:
50 Foot Hand Over Hand Rope Pull
50 Foot Sled Push
50 Foot Hand Over Hand Rope Pull
50 Foot Sled Push
Rest 2-3 minutes

*Rope weight should be a true hand over hand pull.

Rowing Intervals
For calories:
5 Minute Echo/Assault Bike
Rest 2:30
4 Minute Echo/Assault Bike
Rest 2 minutes
3 Minute Echo/Assault Bike
Rest 90 seconds
2 Minute Echo/Assault Bike
Rest 60 seconds
1 Minute Echo/Assault Bike
Rest 6 minutes, then repeat.

Goals:
100/80 Calories
80/64 Calories
60/48 Calories
40/32 Calories
20/16 Calories

Grip
Three sets of:
30 Second Right Over Left Rope Hold
30 Second Left Over Right Rope Hold
30 Second Pull-Up Hold
Rest 90 seconds