August 31, 2021 – Invictus Athlete Program

Primary Training Session
Muscle Activation
Two sets of:
100-Foot Pec-Activated Med-Ball Walks
Rest as needed

Bar Muscle-Up Skill Development

Every minute, on the minute, for 11 minutes:
Minute 1: 6 Bar Muscle-Ups
Minute 2: 5 Bar Muscle-Ups
Minute 3: 4 Bar Muscle-Ups
Minute 4: 3 Bar Muscle-Ups
Minute 5: 2 Bar Muscle-Ups
Minute 6: Rest
Minute 7: 6 Bar Muscle-Ups
Minute 8: 5 Bar Muscle-Ups
Minute 9: 4 Bar Muscle-Ups
Minute 10: 3 Bar Muscle-Ups
Minute 11: 2 Bar Muscle-Ups

A.
Six sets for times of:
25/18 Calorie Assault Bike
7 Power Cleans*
Rest 3 minutes

*Sets 1-3 @ 65% of 1-RM
*Sets 4-6 @ 70% of 1-RM

B.
Every 2 minutes, for 40 minutes (4 sets) of:
Station 1 – 25 Band Resisted Romanian Deadlifts
Station 2 – Double Kettlebell Push Press x 10 reps + ISO Overhead Hold for remainder of 60 seconds
Station 3 – Strict Toes to Bar or Hanging Leg Raises x 10-12 reps @ 3110
Station 4 – Band-Resisted Straight-Arm Lat Pulldown x 15 reps @ 2020
Station 5 – L-Sit or L-Sit Progression x 60 seconds

Athlete Notes:
How fast can you go and still hang on to the barbell? That’s what we’re looking for here! The assault bike should be aggressive. We want your legs pumped and your lungs working by the time you get to the barbell…and then, hang on! You get a full three minutes of rest, so we’d advise walking around, or even slowly pedaling on the bike. Don’t just sit down (your legs will thank us). The goal of this workout should be to see how quickly and efficiently you can move a moderate load after a sprint buy in. If the reps start to get sloppy, it’s ok to drop the loading down a little bit and focus more on the intended stimulus! Find that line between going too hard, and going just hard enough to still complete the work!

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.

Engine Accessory Option
Four sets for time and max calories:
60 Seconds of Assault Bike (for max calories)
15 Thrusters (115/75 lbs)
Rest 3-4 minutes

Note the total time for each set including the 60 seconds of Assault Bike, AND the total calories achieved per set.

Aerobic/Gymnastics Skills Option
For time:
150/115 Calories of Bike Erg or Row*

*Every 2 minutes, including at 3,2,1,GO!, perform 1-2 Legless Rope Climbs.

Rest 5 minutes, and then. . .

For time:
150/115 Calories of Bike Erg or Row

*Every 2 minutes, including at 3,2,1,GO!, perform 2-3 Rope Climbs.

Strongman Option
For max calories against a 90-second running clock…
10 Sandbag Cleans (150/100 lbs)
Assault Bike in remaining time (for calories)
Rest 2 minutes

Repeat for a total of 5 sets, noting calories achieved in each of the sets.
(If you do not have access to a sandbag perform 12 x 70/50 lb Alternating Dumbbell Snatches – but we would strongly suggest purchasing or making yourself a sandbag as the loading of a sandbag is extremely helpful as a training tool.)