August 7, 2024 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three rounds at warm up pace of:
15 Push-Ups
100 Foot Farmer Carry
10 Kettlebell Deadlifts
15 Reverse Snow Angels
15 Banded Pull Aparts
15 Banded Face Pulls
15/12 Calorie Bike

A.
Five sets of
Deadlift x 1-2 reps @ 88+%
*No touch and go.
Rest 2 minutes between sets

B.
Option A:
For time:
30 Ring Muscle Ups

Option B:
For time:
30 Bar Muscle Ups

Option C:
60 Chest to Bar Pull-Ups

Option D:
75 Toes to Bar

C.
Every minute, on the minute, for 32 minutes:
Station 1: 15-18/12-15 Calorie Echo/Assault Bike
Station 2: 1 Round of DT (155/105lbs)
Station 3: 8 Box Jump Overs (30/24″ – step down) + Max Gymnastics Pulling Movement of Choice
Station 4: Rest

Athlete Training Notes
We’ve got a big gymnastics test coming up to start the day. How quickly and in how few sets can you get these done? Keep note because we’ll test this again down the road. For the EMOM we’re looking for 45-50 seconds on the bike in station 1. For station 2 we’re looking for your quickest round of DT. Hit 11 deadlifts, drop, 1 deadlift + all 9 cleans, then the 6 shoulder to overhead. That should take about 40-45 seconds or so to complete. Our last working station we’re starting out with 8 box jump overs + step down. Don’t underestimate the step down off the tall box, it’s tougher than you think. In the remainder of the time make sure you’re picking a different gymnastics pulling movement than the one we tested earlier in the session.

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.

Rotational Strength
Three sets of:
10 Alternating Med Ball Lateral/Vertical Slams (5 Each Side)
Rest 1-2 minutes

Followed by…

Three sets of:
4-5 Landmine Pull and Punch (each side)
Rest as needed

Strongman
Four sets of:
100 Foot HEAVY Farmer Carry
100 Foot HEAVY Sandbag Bearhug Carry
100 Foot HEAVY Farmer Carry
Rest as needed

Followed by…

Four sets of:
50 Foot HEAVY Sled Push
Rest as needed

Followed by…

Four sets of:
50 Foot HEAVY Harness Sled Drag
Rest as needed