August 18, 2021 – Invictus Athlete Program

Primary Training Session
Openers and Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed

followed by…

Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

A.
Every 2 minutes, for 10 minutes (5 sets):
Behind the Neck Press in Split x 5 reps

Build over the course of the five sets, using this drill to reinforce good positioning.

B.
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 2 reps

Build to roughly 90% over the course of the 8 sets.

C.
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.

D.
Every 2 minutes, for 12 minutes (6 sets):
100-Foot Front Racked Kettlebell Carry (32/24 kg)
15 GHD Sit-Ups

Athlete Notes:
Oh yeah, it’s the return of the EMOM! These workouts are phenomenal for building capacity, accumulating volume, and teaching you a little grit! Since this is the first longer EMOM we’ve done in awhile, we’d recommend you pick a rep range, and loading, that allows you to finish the work in no more than 40 seconds for the first few rounds (as the workout goes on, we’d expect that the stations take a little bit longer). That said, know yourself as an athlete and if you feel as though you can exceed the prescribed reps, go for it. Regardless of where you fall, we want you to pick a number, and make it a goal to stick to that throughout the entire 32 minutes. EMOM’s force you to stay checked in, work quickly, and recover even quicker. You should hopefully have enough time for a couple solid breaths of air before starting the next movement, which is the key…START the next movement. Don’t let that clock bleed away or you’ll find yourself falling behind quickly. Oh, and prepare for plenty of these in the next few weeks :).

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

A.
Three sets of:
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 5111
Rest 15 second
Band-Resisted Overhead Band Pull Down & Aparts x 20 reps @ 2020
(this should look like a lat pulldown, reach arms high overhead and pull the band apart as you try to squeeze elbows together behind you)
Rest 2-3 minutes

B.
Three sets of:
Chin-Over-Bar Hold x 30 seconds
(focus on keeping shoulders away from your ears so that the scapulae rotates down and in)
Rest 30 seconds
Dumbbell Hammer Curls x 10 reps @ 2110
Rest 30 seconds
Deadbug Pallof Press x 10 reps
Rest 30 seconds
Dumbbell Skater Squat with Countermovement x 10-12 reps each leg @ 3011
Rest as needed

C.
Three rounds of:
15 Right Plank Pulls with 1 Second Pause in Contraction

15 Left Plank Pulls with 1 Second Pause in Contraction
30 Bicycle Crunches

Aerobic/Gymnastics Accessory Option
Six sets for max calories:
30 second Assault Bike Sprint @ 90-95%
Rest 15 seconds
15 second Assault Bike Sprint @ 95+%
Rest 2 minutes

Running Endurance Option
Eight sets for times of:
Run 600 Meters
Rest 60 seconds

Run these 600s as quickly as possible, but without a drop off of more than 8 seconds between your fastest and slowest intervals. That means you’ll need to increase your perceived rate of exertion over the course of the 8 sets.

Rowing Endurance Option
Four sets for distances of:
4 Minutes of Rowing @ 90-95% of your 2k PR Pace
Rest 60 seconds
3 Minutes of Rowing @ 90-95% of your 2k PR Pace
Rest 60 seconds
2 Minutes of Rowing @ 90-95% of your 2k PR Pace
Rest 2-3 minutes