August 14, 2023 – Competition Program

**ANNOUNCEMENT**
You may notice that on SugarWOD our products are changing from Invictus Competition Program to Invictus Athlete Program. Nothing else will change about the programming itself. You will continue to enjoy your five regular training days and active recovery day. We highly recommend you move your subscription over to the SugarWOD app to enjoy additional benefits!

Sign up here

Switch Your Subscription to SugarWOD for Additional Benefits!
Why make the switch? There are so many reasons! All of the athletes who use this platform to access their programming absolutely LOVE it. Here’s why…

Larger Community + More Options
This is something we hope you will find super beneficial…In addition to the Athlete+ program, you will also have access to the Invictus Masters Program! We are doing this to give you the flexibility to switch up your training program as needed depending on your unique needs, and as you get closer to that magic number that designates you as an “age group” athlete. In doing this, you will also have the opportunity to interact with a larger group of athletes from around the world, expanding your support network! Yes, you get two programs for the price of one on SugarWOD!

Benchmark Tracking. Say a workout, like “Fran”, comes up on the board. If you have been keeping track of your workouts then you will know what your old “Fran” time is. Say your old time was 5:45 with the prescribed amount of weight. That was 4 months ago. You can now set a new goal, say 5:15. By keeping better track of your workouts, you can set realistic goals.

Record Numbers & PRs. Besides knowing your numbers, keeping track of your workouts on SugarWOD will also be handy because it will automatically provide that 85% of your 1RM Deadlift – or whatever percentage you need – for you. No more workout math! Just log your score on Invictus’s whiteboard or in your own personal logbook. PRs are automatically calculated so you can see your progress and celebrate improvements!

See Workouts in Advance. You are able to view the upcoming week’s workouts on Sunday evenings so you can better plan your day, warm-ups, and other activities around what is programmed.

If you’d like to make the switch to the SugarWOD app to follow the Invictus Athlete or the Invictus Athlete+ Program then please email info@invictusathlete.com to notify them of your subscription cancellation on the website. Then, you can subscribe here.

Primary Training Session
Get Moving || Warm-Up
Two sets of:
60 Second Row
50 Foot Bodyweight Walking Lunge
25 Banded Good Mornings

Followed by…

Five reps of:
Medball Broad Jump to Triple Extension Throw
Rest 20-30 seconds between reps

A.
Dead Stop Front Squat
Set 1 – 2 reps @ 70%
Set 2 – 2 reps @ 80%
Set 3 – 1 rep @ 85%
Set 4 – 1 rep @ 90%
Set 5 – 1 rep @ 90+%
Set 6 – 1 rep @ 90+%
Rest 1-2 minutes between sets

**Special Note**
-Base percentages off your 1 rep max Clean.

B.
Four sets of:
Sumo Deadlift x 8-12 reps @ 60-70%
Rest 2 minutes between sets

**Special Note**
If you are able to perform 12 reps with quality form, continue adding weight until you are challenged for 8 reps.

C.
Three to Four sets of:
10-12 Bulgarian Split Squats (each leg)
Rest 30 seconds between legs and 60 seconds between sets

D.
Three rounds for time of:
15/12 Calorie Row
15 Dumbbell Thrusters (50/35lbs)

E.
Accumulate 100 Banded Good Mornings in as few sets as possible.

Athlete Notes:
Week 2 finds us hitting another sprint style metcon. The goal for today is to start out hot and see where/if/when the wheels fall off. Hammer that first row, try to go unbroken on the thrusters, then repeat the process for 2 more rounds. Keep the dumbbells close to your rower so you don’t have to worry about transitions, try to keep the row at a pace that finishes the 15/12 calories in under 40-45 seconds, and then keep those thrusters unbroken. The focus is on lifting today but we want to get a leg burner in to really solidify our lower body gains.