August 25, 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

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
Jump to Split x 4 reps
(Barbell on your back the whole time, quickly move feet into the split position without any upward drive.)

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 36 minutes (9 sets):
Station 1: 12-15/9-12 Calorie Row
Station 2: 6-8 Sandbag or D-Ball Cleans (150/100 lbs.)*
Station 3: 8-10 Burpee Box Jump Overs (24/20”)
Station 4: One round of “Strict Cindy”*

The goal is to keep moving for the entire 36 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 Row. Your pace should stay the same but RPE will increase as you get deeper into the workout.

If you do not have access to a Sandbag or D-Ball perform 12 Dumbbell Power Cleans (50/35lbs).

“Strict Cindy”
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats

D.
Four sets of:
45 seconds of GHD Sit-Ups
15 second transition
30 seconds of Goblet Squats (HEAVY)
Rest 90 seconds

Athlete Notes:
Another EMOM Wednesday! Today we’re adding in another round! Just like we said last week, these workouts are phenomenal for building capacity, accumulating volume, and teaching you a little grit! The goal for each station should be no more than 40 seconds of work (especially at the beginning). That should be enough time for you to get a couple big breaths of air, and hit the next station hard! Don’t forget what we talked about last week with regards to STARTING the next station! That’s often times the hardest part, but if you want to stay ahead of the clock – which is the name of the game with EMOM’s – then you have to force yourself to just start moving once that next minute hits. Pick a rep range that is challenging for you and try to remain consistent throughout, but remember, we are still acclimating to these longer workouts, so if you’re gassed out by round 3 or 4, you’re not doing it right… rounds 7/8/9, well that’s just where the fun is :).

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.
Every minute, on the minute, for 20 minutes (4 sets) of:
Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Station 2 – Band-Resisted Face Pulls x 20 reps @ 1010
Station 3 – Pec-Stick Alternating Reverse Lunges x 10 reps @ 2011
Station 4 – Superman Punches x 30-40 seconds
Station 5 – Prone Plank Hold x 30-40 seconds

B.
Two sets of:
Landmine Rows x 8-10 reps each @ 2111
Rest 30 seconds
Dumbbell Skater Squat with Countermovement x 8-10 reps each leg @ 3011
Rest 30 seconds

C.
Three rounds of:
30 Alternating Weighted Russian Twists (25/15lb.)
15 V-Ups

Aerobic/Gymnastics Accessory Option
Three rounds for max calories of:
60 seconds of Assault Bike
Rest 60 seconds
Rest 2 minutes, and then repeat for a total of 3 sets.
(To be clear, you’ll spend 9 working minutes on the bike.)

Running Endurance Option
Six sets for times of:
Run 800 Meters
Rest 2 minutes

Push the pace. Keep your fastest and slowest times within 6 seconds of each other, but that final set should be a full effort to stay within your time window.

Rowing Endurance Option

Every 6 minutes, for 30 minutes (5 sets) for distances of:
4 Minutes of Rowing @ 1-second faster than 2k PR Pace
(easy recovery rowing during the 2-minute rest period)