June 19, 2021 – Invictus Athlete Program

Primary Training Session
Mobility, Activation & Warm-Up
Banded Hamstring Pulse x 45 seconds per side
Banded Hip Rotations x 8-10 reps per side

and then …

Two-Three sets of:
400 Meter Run
Hawaiian Squats x 5 reps per side (try to increase the range of motion each rep)
Prone Walkouts x 5 reps

Warm-Up Flow

At increasing intensity:
1600 Meter Run (on Assault Runner if possible)
200 Single-Unders
15 Wall Walks
100-Foot Handstand Walk

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

Handstand Walk alternatives:
For every 25-Foot of Handstand Walk, perform 15 nose-to-wall, back-to-wall or freestanding shoulder taps

A.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean from Blocks x 1.1.1
(barbell just above the knee on blocks)
Rest as needed

Build to the heaviest triple you can for today.

B.
Four sets of:
Clean Pulls x 3 reps @ 90-95%
Rest as needed

Focus on speed from the knees to the hips.

C.
“Fittest in Capetown Event 1”
3000 Meter Bike Erg
30 Burpee Box Jump-Overs (30″)
2000 Meter Row
30 Burpee Box Jump-Overs (30″)
1000 Meter Ski-Erg
30 Burpee Box Jump-Overs (30″)

Time Cap = 27:00

Athlete Notes:
Show me the burpees! The first thing that might jump out at most people is the 6000 Meters of distance on the Concept 2 machines, but that is not where this workout is won or lost. For most athletes, going hard on the machines will only win them an additional 10-20 seconds per segment – or 30-60 seconds in the full workout. When there are 90 Burpee Box Jump-Overs at play, those 60 seconds are easily made up with a concerted effort to move quickly over the box. Back off just enough on the machines to ensure that you can quickly transition to the box and hammer the burpees with a fast, aggressive pace. Think maintenance pace on the machines and ATTACK the burpees each set to put up your best time on this event.

Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.

Strongman Option
Four sets of:
30 second Chin-Over-Bar Hold
100-Foot Plate Pinch Walk (35/25 lbs)
20 GHD Sit-Ups
100-Foot D-Ball or Sandbag Bearhug Carry (HEAVY)
Rest 90 seconds

Running Endurance Option
For pacing and efficiency:
45-60 Minutes of Running

This week’s effort is NOT about how fast or far you can run. Instead, I want you to focus on calm, relaxed running and nasal breathing. Determine how you can move most efficiently and “feel” the rhythm of the effort. This session should feel good, not exhausting, so pace accordingly. If possible, perform this outside in some terrain; I grew up in Oregon, and nothing was as peaceful as forest trail running. Find a place that you can make this an enjoyable effort connecting to your breath and movement.

If you have a heart rate monitor, please note your heart rate at any point that you lose the ability to maintain nasal-only breathing. This will help you to learn to pace when you don’t have the benefit of heart rate monitors.

Rowing Endurance Option
Three sets for distances of:
3 Minutes of Rowing @ 22 s/m
3 Minutes of Rowing @ 24 s/m
2 Minutes of Rowing @ 26 s/m
2 Minutes of Rowing @ 28 s/m
1 Minute of Rowing @ 30 s/m
Rest 3 minutes