August 16-22, 2021 – 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
Every 3 minutes, for 36 minutes (12 sets) for times:
Sprint 200 Meters @ 100% effort
(walk or jog during your rest period)

Session 2 – Lactate Threshold
Five sets for times of:
Run 1000 Meters
Rest 2 minutes

*Set 1 – 90% of 1-Mile PR pace
*Set 2 – 80% of 1-Mile PR pace
*Set 3 – 90% of 1-Mile PR pace
*Set 4 – 80% of 1-Mile PR pace
*Set 5 – 90% of 1-Mile PR pace

Session 3 – Aerobic Threshold

“20-Minute Time Trial”
For distance:
20 Minutes of Running

Walk or jog at a recovery pace for 4-5 minutes, then try to resume your time trial pace for an additional 6-10 minutes.

Compare results to the week of May 24, 2021.

Rowing Sessions
Session 1 – VO2 Max Priority
Every 3 minutes, for 36 minutes (12 sets) for times:
Row 250/200 Meters @ 100% effort
(row lightly or get up and walk or jog during your rest period)

Session 2 – Lactate Threshold

Against a 2:30 running clock…
Row 500 Meters
Max Reps of Double-Unders
Rest 2:30 between sets, and complete a total of six (6) sets.

Please note both time to complete the 500 meter row in each set, and number of double-unders achieved in each set.

Session 3 – Aerobic Threshold
Two sets for times of:
Row 1000 Meters @ 20 s/m
Row 1500 Meters @ 22 s/m
Row 750 Meters @ 24 s/m
Row 750 Meters @ 26 s/m
Rest 60 seconds

Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Eight sets for max calories:
30 second Assault Bike Sprint @ 90-95%
Rest 15 seconds
15 second Assault Bike Sprint @ 95+%
Rest 2 minutes

Session 2 – Lactate Threshold
Every 7 minutes, for 35 minutes (5 sets) for times:
10 Strict Pull-Ups
20 Wall Ball Shots (30/20 lbs)
30 Calories of Rowing

Session 3 – Aerobic Threshold
Every minute, on the minute, for 32 minutes (8 sets) of:
Station 1: 12-15/9-12 Calories of Assault Bike
Station 2: 8-10 Burpee Box Jump-Overs (24″/20”)
Station 3: 12-15/9-12 Calories of Ski Erg, Bike Erg or Rowing
Station 4: 10-12 Sandbag or D-Ball Squats (150-100 lbs)*

The goal is to keep moving for the entire 32 minutes with each station taking around 35-45 seconds, Station 4 should be a little faster and give you the opportunity to gather yourself before you hit the next Assault Bike. Your pace should stay the same, but your RPE (rate of perceived exertion) will increase as you get deeper into the workout.

If you do not have access to a Sandbag or D-Ball perform heavy Goblet Squats or front-racked kettlebell squats.

Swimming Technique Session
Warm-Up Technique Drills
Four sets of:
50 Meter Kick Focus – count 3 kicks per arm stroke
Rest 20-30 seconds

Followed by…

Two sets of:
50 Meter Pull
Rest 20-30 seconds
50 Meter Kick
Rest 20-30 seconds

Followed by…

Four sets of:
50 Meter Build-Ups – start at 50% and finish at 85%
Rest 20-30 seconds

Main Set
Four sets of:
100 Meter Kick – 25M on your stomach, 25M on right side, 25M on left side, 25M on back (can be butterfly)
Rest 20-30 seconds

Followed by…

Four sets of:
50 Meter Pull
Rest 20-30 seconds

Followed by…

Four sets of:
100 Meter Swim – build each 100M, starting easy and finishing each hard
(focus on good body position – chin tucked, hips up, waterline at forehead)
Rest 20-30 seconds

Followed by…

Two sets of:
100 Meter Kick – 25M on your stomach, 25M on right side, 25M on left side, 25M on back (can be butterfly)
Rest 20-30 seconds

Cool Down Technique Drills
Two sets of:
50 Meter Kick
Rest 15 seconds