April 11, 2020 – Invictus Athlete

At Home Workouts (No Equipment)
Complete as many rounds and reps possible in 5 minutes of:
400 Meter Run or 100 Double-Unders
30 Object Ground to Overhead (backpack, water jug, etc…)
30 Alternating Alternating Single-Leg V-Ups

30 Alternating Lunges with Goblet Hold
30 Alternating Shoulder Taps
30 Half Burpees

Rest 2 minutes, and then resume where you left off, for a total of FIVE (5) sets. This total workout duration will be 35 minutes – 5 minutes on, 2 minutes off, for 5 sets.

Rest until recovered, and then perform…

Every 3 minutes, for 9 minutes (3 sets) of:
30 seconds of Backpack/Water Jug Romanian Deadlifts
60 second Wall Sit Hold

Coaches Notes:
Today’s intention is all about grinding and pushing through higher reps.

You may find that high rep or long duration workouts are equally as physically and mentally taxing. The set up of this workout allows you to work into pushing through both of those facets. Train yourself physically by pushing though high rep movements. Work on your mental capacity by engaged in this workout for 5 minutes at a time. During each 5 minute stretch focus as much as you can on the movements, your breathing, etc… you get a nice 2 minute break between sets to recover and prepare yourself to hit the next interval just as hard!

Let’s finish the week off strong!

At Home Workout (Limited Equipment)
Complete as many rounds and reps possible in 5 minutes of
1000 Meter Row or 800 Meter Run or 60/45 Calorie Assault Bike
50 Alternating Dumbbell Snatches
50 Alternating Single-Leg V-Ups
30 Alternating Lunges with Goblet Hold
30 Alternating Shoulder Taps
10 Alternating Single-Arm Dumbbell Devil’s Press
10 Half Burpees

Rest 2 minutes, and then resume where you left off, for a total of FIVE (5) sets. This total workout duration will be 35 minutes – 5 minutes on, 2 minutes off, for 5 sets.

Rest until recovered, and then perform…

Every 3 minutes, for 9 minutes (3 sets) of:
30 seconds of Medicine Ball Hamstring Curls
60 second Wall Sit Hold

Coaches Notes:
Today’s intention is all about grinding and pushing through a higher reps.

You may find that high rep or long duration workouts are equally as physically and mentally taxing. The set up of this workout allows you to work into pushing through both of those facets. Train yourself physically by pushing though high rep movements. Work on your mental capacity by engaged in this workout for 5 minutes at a time. During each 5 minute stretch focus as much as you can on the movements, your breathing, etc… you get a nice 2 minute break between sets to recover and prepare yourself to hit the next interval just as hard!

Let’s finish the week off strong!

Primary Training Session
A.
Every minute, on the minute, for 16 minutes (4 sets) of:
Minute 1: Legless Rope Climb x 1-2 reps
Minute 2: Alternating Single Dumbbell Box Step-Ups (50/35 lbs to 24″/20″) x 30 seconds
Minute 3: Nose to Wall Handstand Hold x 45 seconds
Minute 4: Assault Bike Sprint x 30 Seconds

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.

B.
Three sets of:
Tempo Back Squat x 3 reps @ 53X1
Rest as needed

Perform all three sets at 95-100% of the 3-RM you established on Monday. Remember, these are SLOW descent squats – 5 seconds from initiation of the squat to the bottom position – then sit in the bottom position for 3 seconds before exploding up, resetting and repeating for two more reps.

C.
“Holte”
For time:
1200 Meter Run
immediately followed by…
Three rounds of:
100-Foot Handstand Walk (25-foot unbroken segments)
10 Front Squats (185/135 lbs)
20 Burpee Box Jump-Overs (24″/20″)
30 Toes to Bar
immediately followed by…
1200 Meter Run

D.
Four sets of:
Bent-Over Barbell Row x 12 reps
Rest 30 seconds
Banded Triceps Push Downs x 30 reps
Rest 30 seconds
Dumbbell Lateral Raises x 12 reps
Rest 2-3 minutes

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.

Running Endurance Option
For times:
Run 3200 Meters @ 5k PR pace
Run 800 Meters @ 50% of 5k PR pace
Run 3200 Meters @ 5k PR pace

Note your heart rate at (1) the conclusion of the first 3200 meter interval; (2) the conclusion of your 800 meter recovery jog; and (3) the conclusion of your second 3200 meter interval. Note also how long it takes to return to under 80 bpm.

Rowing Endurance Option
For times:
Row 4000 Meters @ 5k PR pace
Row 1000 Meters @ 50% of 5k PR pace
Row 4000 Meters @ 5k PR pace

Note your heart rate at (1) the conclusion of the first 4000 meter interval; (2) the conclusion of your 1000 meter recovery row; and (3) the conclusion of your second 4000 meter interval. Note also how long it takes to return to under 80 bpm.