November 8, 2024 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
3-5 Minute Bike or Row @ Ascending Effort

Followed by…

Thoracic Mobility Drills

Followed by…

Two sets of:
50 Foot Suitcase Carry (each arm)
10 Single Arm Deadlifts (each arm)
50 Foot Kettlebell Front Rack Carry (each arm)
5 Single Arm Kettlebell Thrusters (each arm)

Followed by…

Three sets of:
Snatch Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Overhead Squat x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps
*empty barbell up to 95/65lbs

A.
Every 2 minutes, for 6 minutes (3 sets of):
High Hang Snatch x 3 reps @ 65-70%

Followed by…

Every 2 minutes, for 6 minutes (3 sets of):
Hang Snatch (above the knee) @ 75-80%

Followed by…

Every 2 minutes, for 12 minutes (6 sets of):
Snatch @ 85-90%

*Only increase after successful QUALITY lifts.

B.
Back Squat
Set 1: 10 reps @ 53%
Set 2: 10 reps @ 58%
Set 3: Max Quality Reps @ 63%
*If you get to 15, stop.
Rest 2-3 minutes between sets

C.
For time:
75 Wall Ball Shots (20/14lbs to 10′)
50/40 Calorie Row
25 Burpee Pull-Ups
50/40 Calorie Row
75 Wall Ball Shots (20/14lbs to 10′)

D.
Two to Three sets of:
20-30 Reverse Hypers @ 30-40% of 1RM Back Squat
Rest 45 seconds
30 Banded Hamstring Curls
Rest 1-2 minutes

Conditioning Training Note
For today’s workout we’re looking for you to be smart on the front half so that you can hammer the back half. If you come out too hot you’ll be a mess by the final row and wall balls. Aim for 2-3 minutes on the first 75 wall balls, 2-3 minutes on the row, 2-3 minutes on the burpee pull-ups, then empty the tank on the final row and wall balls. No one likes ending a workout on wall balls because it’s more of a mental toughness gut check than anything else. That’s exactly why we’re doing it!

Optional Additional Work Sessions
Strength Accessory
Three sets of:
200 Foot Sandbag Bearhug Carry
200 Foot Reverse Sled Drag
100 Foot Yoke Carry
Rest as needed

*If no yoke then sub for 100 foot Zercher Carry.

Skill Work
Every minute, on the minute, for 16-20 minutes (4-5 sets of):
Station 1: 30-50 Foot Forward Handstand Walk
Station 2: 30-50 Foot Backward Handstand Walk
Station 3: 60 Seconds of Crossover Practice
Station 4: Rest

Masters Version
Every minute, on the minute, for 16-20 minutes (4-5 sets of):
Station 1: 10-50 Foot Handstand Walk or Practice
Station 2: 12/10 Calorie Echo Bike (60+: 10/8 Calorie)
Station 3: 60 Seconds of Crossover Practice
Station 4: Rest

Additional Pulling Practice
Option A:
Every ____ seconds, for 10 reps:
1 Legless Rope Climb

Option B:
Every ____ seconds, for 15 reps:
1 Rope Climb

55+: 12′

*Pick a “go” time and try to stick with it for all 10 or 15 reps.

Mixed Modal Conditioning
Against a 2:30 minute clock, perform as many calories as possible of:
30 Russian Kettlebell Swings (32/24 kg)
20/16 Calorie Row or Ski
Max Calorie Echo/Assault Bike in the remaining time.
Rest 90 seconds between sets and repeat for a total of FIVE sets (20 minutes).

35-54:
Against a 2:30 minute clock, perform as many calories as possible of:
25 Russian Kettlebell Swings (32/24 kg)
20/16 Calorie Row or Ski
Max Calorie Echo/Assault Bike in the remaining time.
Rest 90 seconds between sets and repeat for a total of FIVE sets (20 minutes).

55+:
Against a 2:30 minute clock, perform as many calories as possible of:
20 Russian Kettlebell Swings (24/16 kg)
16/12 Calorie Row or Ski
Max Calorie Echo/Assault Bike in the remaining time.
Rest 90 seconds between sets and repeat for a total of FIVE sets (20 minutes).

Pure Conditioning
40-60 Minute Zone 2 Bike, Jog, or Mixed Machines.

*Try to wear a heart rate monitor and do not exceed your target heart rate range, even if it feels like you’re going too slow.