April 4, 2020 – Invictus Athlete

At Home Workout (No Equipment)
Complete as many rounds and reps possible in 6 minutes of:
10 Object Facing Squat Jump All The Way Overs (8-15 inches)
10 Alternating Single-Leg V-Ups
10 Sit Ups

Rest 60 seconds, and then…

Complete as many rounds and reps possible in 6 minutes of:
50 Double-Unders or Lateral Hops
20 Step-Ups or Jumping Lunges
10 x (2 Shoulder Taps + Push Ups)
10 Plank to Push-Up Transitions

Rest 2 minutes, and REPEAT one more time through. This session will take 28 minutes to completion.

At Home Workout (Limited Equipment)
Complete as many rounds and reps possible in 6 minutes of:
10 Object Facing Squat Jump All The Way Overs (8-15 inches)
10 Alternating Single-Leg V-Ups
10 Sit Ups

Rest 60 seconds, and then…

Complete as many rounds and reps possible in 6 minutes of:
50 Double-Unders
20 Dumbbell Step-Ups
10 x (2 Shoulder Taps

+ Push Ups)
10 Plank to Push-Up Transitions

Rest 2 minutes, and REPEAT one more time through. This session will take 28 minutes to completion.

Primary Training Session
A.
Three sets of:
20/15 Calories of Assault Bike
15 Wall Ball Shots (30/20 lbs)
300 Meter Row
Rest 30 seconds

Breathe exclusively through your nose throughout this entire portion including the 30 seconds of rest. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

B.
Handstand Play Time
Spend 10 Minutes working on handstands. If you feel confident with handstands then explore new ways to challenge yourself. Stairs/ramp, weave through cones, walk sideways, or walk backwards.

Followed by…

Three sets of:
Max Reps Strict Muscle Ups
Rest 60 seconds

C.
Two sets for times of:
50-Foot Handstand Walk
4 Rope Climbs (15′)
50-Foot Handstand Walk
Rest 3 minutes

D.
Build to today’s 10-RM Bench Press

Followed by…

Two sets of:
Bench Press x Max Reps @ 90% of today’s 10-RM Bench Press
Rest 3-4 minutes

E.
Six rounds for time of:
20/15 Calorie Row
15 Toes-to-Bar
10 Double Kettlebell Front Squats (32/24 kg)

F.
Three sets of:
Banded Lat Pull Down x 20 reps
Ring Row x 20 reps
Rest 60 seconds
Single-Arm Dumbbell Triceps Extension x 15 reps (Right Arm)
Single-Arm Dumbbell Triceps Extension x 15 reps (Left Arm)
Single-Arm Dumbbell Triceps Extension x 10 reps (Right Arm)
Single-Arm Dumbbell Triceps Extension x 10 reps (Left Arm)
Rest as needed

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.

Strength Accessory Option
Four sets of:
Banded Pull Aparts x 25-30 reps
Rest 30 seconds
Suitcase Deadlift x 12-15 reps @ 2011 each side
Rest as needed

Running Endurance Option
For distance:
12 Minutes of Running @ 70-75% effort
12 Minutes of Running @ 80-85% effort
12 Minutes of Running @ 75-80% effort

If you have a heart-rate monitor, start to note heart-rates at your various effort levels to ensure that your perceived rate of exertion is aligned with your physiological exertion. This can be a great learning tool for athletes with a little bit of awareness and note-taking.

Rowing Endurance Option
For distance:
12 Minutes of Rowing @ 70-75% effort
12 Minutes of Rowing @ 80-85% effort
12 Minutes of Rowing @ 75-80% effort