*ANNOUNCEMENT**
You might notice that we changed the name of the Invictus Athlete Program to Invictus Athlete+ on our SugarWOD platform to better align our branding and who the program is geared toward. Nothing else will change about the programming itself. You will continue to enjoy your five regular training days, active recovery day, plus additional optional sessions each week. We highly recommend you move your subscription over to the SugarWOD app to enjoy additional benefits!
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…
Cheaper Price!
Switching to the SugarWOD platform will reduce your monthly price from $79.99 to $59.99 as well as getting access to additional programs (more about that below)! Need we say more?
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!
If you join on SugarWOD then please email info@invictusathlete.com to cancel your website subscription so you don’t have multiple active subscriptions!
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.
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
Four sets of:
100 Foot Reverse Sled Drag
25-30 Reverse Hypers @ 30-40% of 1RM Back Squat
*If you do not have a reverse hyper, perform GHD back extensions instead.
Row Endurance
For completion:
2 Minute Row @ 2-3 Cal/Minute less than 10 Minute Test
60 Second Rest
2 Minute Row @ 1-2 Cal/Minute less than 10 Minute Test
60 Second Rest
2 Minute Row @ Same Cal/Minute as 10 Minute Test
60 Second Rest
2 Minute Row @ 1-2 Cal/Minute more than 10 Minute Test
Rest 2 minutes, then…
Twelve sets of:
60 Second Row @ 1-3 Cal/Minute more than 10 Minute Test
30 Second Rest
BikeErg Conditioning
Twelve sets of:
2 Minutes at 100+% of 20 Minute Test
Rest 60 seconds between sets
Strongman Session
Four sets of:
200 Meter Sandbag Bearhug Carry
Rest as little as possible to try and stay unbroken. Make the sandbag an 8/10 effort to finish.
Sled Session
Perform a 20 minute Sled Drag with 30-40% of Bodyweight