April 18-24, 2022 – Invictus Engine

Welcome to Invictus Engine! – You’ll see below that the format of our program provides you with 10 different training options categorized by modality and energy system and puts the power in your hands to structure your training schedule around your priorities. For example, a three-day/week training schedule might look like this:

• Monday – Running Session – VO2 Max Priority
• Wednesday – Rowing Session – Lactate Threshold Priority
• Saturday – Running Session – Aerobic Threshold Priority

Or if you want to train just 3x/week but really focus on an energy system instead of a modality, you may choose to do just the VO2 Max, Lactate or Aerobic Threshold sessions – one each from the running, rowing and mixed-modal options.

Alternatively, if you would like to train 6 days/week, your training schedule might look something like this:

• Monday – Running Session – VO2 Max Priority
• Tuesday – Mixed-Modal Session – Aerobic Threshold Priority
• Wednesday – Rowing Session – Lactate Threshold Priority
• Thursday – Swimming Technique Session
• Friday – Mixed-Modal Session – VO2 Max Priority
• Saturday – Running Session – Aerobic Threshold Priority

The power to choose is yours, but your coaches are here to help! Please let us know how we can best guide you in the comments, and via the private Facebook page – which is titled “Invictus Engine.” Please also continue to post workout results to comments, simply noting the sessions as “VO2 Max Running Session” or “Lactate Threshold Mixed-Modal Session” followed by your results (times or distances). We look forward to following your progress and helping you get the most benefit from this program!

Running Sessions
Session 1 – VO2 Max Priority
For warm-up:
Run 400 Meters @ 60-65%
Run 400 Meters @ 65-70%
Run 400 Meters @ 70-75%

Rest as needed, and then…

“400 Meter Time Trial”
For time:
Run 400 Meters @ 100%

This should be treated as a maximal effort test. We will come back to this effort in future weeks to monitor progress. Compare today’s results to the week of January 17, 2022.

Rest 60-90 seconds, and then…

For cool down:
Run 400 Meters @ 65-70%
Run 400 Meters @ 70-75%
Run 400 Meters @ 70-75%
Run 400 Meters @ 65-70%

Session 2 – Lactate Threshold
Every 7 minutes, for 35 minutes (5 sets) for times:
400 Meter Run
40 Air Squats
400 Meter Run
20 Push-Ups

Athletes should be getting at least 2 minutes of rest between sets, so please adjust the distance or repetitions to ensure the intended stimulus of this session.

Session 3 – Aerobic Threshold
For times:
Run 2 miles @ 85-90% of 5k PR Pace
Rest 2 minutes (walking recovery)
Run 1 mile @ 85-90% of 5k PR Pace
Rest 2 minutes (walking recovery)
Run 2 miles @ 85-90% of 5k PR Pace

Rowing Sessions
Session 1 – VO2 Max Priority
Five sets for times of:
Row 800 Meters
Rest 4 minutes

Your goal should be to maintain consistent pacing across all sets. Please note times for each set, as well as your observations as to what you felt during any set in which you noticed a drop-off.

Session 2 – Lactate Threshold
Complete as many calories as possible in 5 minutes of:
600/500 Meter Row
50 Double Unders or Lateral Line Jump-Overs
Max Meters of Rowing in remaining time

Rest 3 minutes and repeat for a total of five (5) sets.

Session 3 – Aerobic Threshold
For distance:
4-5 Minutes of Rowing @ 70% of 2k PR Pace
4-5 Minutes of Rowing @ 80% of 2k PR Pace
4-5 Minutes of Rowing @ 75% of 2k PR Pace
4-5 Minutes of Rowing @ 85% of 2k PR Pace
4-5 Minutes of Rowing @ 75% of 2k PR Pace
4-5 Minutes of Rowing @ 85% of 2k PR Pace
4-5 Minutes of Rowing @ 70% of 2k PR Pace

Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Every 5 minutes, for 30 minutes (6 sets) for times:
20/15 Calories of Assault Bike
10 Front-Racked Kettlebell Squats
100-Foot Front-Racked Kettlebell Carry
immediately followed by…
60-second Prone Plank Hold

These should be sprint efforts on the bike and squats. The goal is to learn to breathe while maintaining a solid braced position during the carries and the plank hold. Don’t allow yourself to get lazy through the midline for those two finishing sections.

Session 2 – Lactate Threshold
Every 6 minutes, for 30 minutes (5 sets) for times:
25/20 Calorie Row
15 Burpees Over the Erg
400 Meter Run

Rest until the running clock reaches 30:00, and then…

For time:
50/40 Calorie Row
30 Burpees Over the Erg
800 Meter Run

Session 3 – Aerobic Threshold

“Roxy #1”
For time:
800 Meter Run
800 Meter Ski Erg or Row
800 Meter Run
40 Box Jumps (24″/20″)
800 Meter Run
40 Push-Ups
800 Meter Run
800 Meter Row or Ski Erg

Compare results to January 31, 2022.

Invictus will be proudly represented at the Hyrox Los Angeles race on May 7, 2022. If you haven’t already registered, please click here and enter the code INVICTUSATHLETELA for a 25% registration discount!

Swimming Technique Session
Warm-Up Technique Drills
Four sets of:
50-Meter Catch Up
(one arm will always be stretched out front and the other arm will catch up to it then pull)
Rest 15-20 seconds

Four sets of:
50 Meter Finger Tip Drag @ 50% pace
(focus on one goggle in and one out when you breathe)
Rest 15-20 seconds

Four sets of:
25 Meter Swim – Take 5 strokes then lift your head and look to mimic ocean swim
Rest 15-20 seconds

Four sets of:
Streamline Off the Wall – push off on your back roll onto your belly and take a stroke (flip turn drill)

Main Set
Focus on form for your swim – maximize streamlines – control your breath in the swim – smooth and long is fast – stroke count should be within 1, no more than 2, of your warm up drill. Push the dryland portion.

For time:
Swim 25 Meters
1 Burpee
Swim 25 Meters
2 Burpees
Swim 25 Meters
3 Burpees
Swim 25 Meters
4 Burpees
Swim 25 Meters
5 Burpees
Swim 25 Meters
6 Burpees
Swim 25 Meters
7 Burpees
Swim 25 Meters
8 Burpees
Swim 25 Meters
9 Burpees
Swim 25 Meters
10 Burpees

– note your time –

Rest 60 seconds, and then…

Every minute, on the minute, for 2 minutes:
Swim 50 Meters

immediately followed by….

Every 2 minutes, for 4 minutes:
Swim 100 Meters

immediately followed by….

Every minute, on the minute, for 2 minutes:
Swim 50 Meters – focus on the pull

Rest 60 seconds, and then…

Every 50 seconds, for two (2) sets:
Swim 50 Meters

immediately followed by….

Every 1:40, for two (2) sets:
Swim 100 Meters

followed by…

Every minute, on the minute, for 2 minutes:
Swim 50 Meters – focus on the pull

Cool Down Technique Drills
Four sets of:
Streamlines for Distance