August 7, 2024 – Masters Program

WE ARE MOVING! 

That’s right, after years of providing the Masters Program on the Invictus website, we are moving the program off of the website and onto two amazing workout tracking apps: SugarWOD and BTWB. The Invictus Masters Program is available on either of those apps so you can select which one you prefer to use. We are so excited to make this move and think you will be just as excited as us to utilize these apps! 

Why are we moving off the website? 

We sincerely apologize that we can no longer support the Invictus Masters program on the website. Our website will no longer support the platform that our Masters Program is displayed on. But, the good news is that we want to provide our Invictus community *you* with more benefits and features to make your user experience so much better! And that is what SugarWOD and BTWB provide. Here are just a few new features you’ll benefit from moving to the SugarWOD or BTWB app:

Easy to Track App. Now you’ll be able to access the week’s training on an app (up to 7 days in advance) that is much more user friendly for tracking your training, especially when viewing on a mobile device. 

Benchmarks. Now you can keep track of all your benchmark lifts and classic Invictus workouts all in one place; with those numbers automatically pulled up when you hit your strength session.

Leaderboard. There will now be an Invictus leaderboard so your numbers, if you choose to post, will be listed along with fellow Invicti so a stronger community can be formed!

Coaching and Feedback. The app allows for you to have better communication with your coaches. The leaderboard provides opportunities for you and your coach to comment on performance as well as answer any questions. 

The Next Move is YOURS! 

So now that you know why we are making the move off the website and to these two workout apps, here is how you can get switched over. Since we aren’t able to move your account info over due to privacy reasons, we want to make sure this is easy! 

You can sign up ANY TIME on either the SugarWOD app or the BTWB app! Just follow these simple steps: 

Register for the Invictus Masters Program on SugarWOD here or on BTWB here.  

1. Download the SugarWOD app on either your Apple device or Android device
2. Email info@invictusathlete.com to request cancellation of your subscription on the Invictus website. 
3. Notify info@invictusathlete.com if you have a 3 or 6 month subscription so you can have a unique coupon code sent to you so you can apply your remaining balance to your registration. Please email for your coupon code prior to registering on the selected app.

We will still be providing the Masters Program on the Invictus website for the entire month of August to give you time to switch over to the desired app and get familiar with its features. On September 5th we will be manually canceling any remaining subscriptions on the website.

Mobility, Activation & Warm-Up
60 seconds Banded Hamstring Floss (per side)
30 seconds Side Lying Thoracic Rotation (per side)

Three rounds at warm up pace of:
10 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.
Deadlift
Set 1 – 3 reps @ 60%
Set 2 – 3 reps @ 70%
Set 3 – 2 reps @ 75%
Set 4 – 2 reps @ 80%
Set 5 – 1 rep @ 85%
Rest 60-90 seconds

and then …

Five sets of:
Deadlift x 1 rep @ 88+%
Rest 2 minutes between sets

B.
Every minute, on the minute, for 40 minutes (8 sets of):
Station 1: 14-16/10-12 Calorie Row
Station 2: 200 Foot Shuttle Run
Station 3: 14-16/10-12 Calorie Echo/Assault Bike
Station 4: 10 Chest to Bar Pull-Ups + Max Strict Handstand Push-Ups
Station 5: Rest

55+:

Every minute, on the minute, for 40 minutes (8 sets of):
Station 1: 12-14/8-10 Calorie Row
Station 2: 200 Foot Shuttle Run
Station 3: 12-14/8-10 Calorie Echo/Assault Bike
Station 4: 10 Chin-over-the-Bar Pull-Ups + Max Strict Handstand Push-Ups to 5″ riser
Station 5: Rest

*Compare to June 5th, 2024*

C.
Core Finisher
Side Plank x 45 seconds (r)
15 seconds rest
Side Plank x 45 seconds (l)
15 seconds rest
100′ Heavy Sandbag Carry
Rest as needed

Cooldown
5 Minutes of Easy Bike followed by …

2-3 sets of:
Banded Lat Stretch
Seated Split Hamstrings (3-4 deep breaths in this position
Childs Pose

General Training Notes
Deadlift
Shaking things up today and having you deadlift heavy. You’ll use the first 5 sets as your warm ups sets and then do five heavy working sets. If you feel good today then build to a new 1-RM. Please just make sure that your mechanics are sound and you aren’t compromising form for a big lift.

Conditioning
RETEST! You are retesting a workout that was completed on June 5th. Please compare your sets from that week to this week and see if you can get more strict handstand push-ups across all 8 sets compared to June. If you are having less than 10 seconds of rest coming off of stations 1-3 then please reduce the calories or distance of the shuttle run so you are getting 10+ seconds of rest.

Scaling Options for Chest-to-Bar/Chin-over-the-Bar Pull-Up (choose one of the following):
Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar / Chin-over-the-Bar Pull-Ups
Band Assisted Pull-Ups

Strict Handstand Push-Up Scaling Options
Dumbbell L-Seated Press
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
Dive Bomber Push-Ups x Double the reps

Core Finisher
If you don’t have a heavy sandbag then grab a heavy odd object.

Timeline
0:00-15:00 – Warm-Up
15:00-35:00 – Deadlift
35:00-40:00 – Transition
40:00-70:00 – Conditioning
70:00-80:00 – Core Finisher
80:00-90:00 – Cooldown