December 19-25, 2022 – Invictus Engine

WE ARE MOVING! 

Please check your email if you haven’t already for the announcement that we are moving to the Fitr app! If you don’t see the email in your inbox then please check your spam folder.

Here is how you can get switched over to Fitr. 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 from now until January 1, 2023 for no charge on the Fitr app! Just follow these simple steps:

1. Register for the program here.
2. Download the Fitr app on either your Apple device or your Android device.
3. Email info@invictusathlete.com to request cancellation of your subscription on the Invictus website.
4. 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 Fitr registration. If this pertains to you email info@invictusathlete.com first to get your coupon code.

We will still be providing the Engine Program on the Invictus website for the entire month of December to give you time to switch over to Fitr and get familiar with its features. And if we don’t hear from you then we will be processing cancellations for all remaining active Engine subscriptions on January 2, 2023.

Please let us know if you have any questions about our move to Fitr!

Running Sessions
Session 1 – VO2 Max Priority
Twelve sets for times:
Run 200 Meters @ 400m PR pace
Walk or Jog 200 Meters

Take as much time as you need on the walk or jog interval, the goal is to recover enough to be able to hold your 400m pace for the full 200 meter work interval.

Session 2 – Lactate Threshold
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.

Session 3 – Aerobic Threshold
“5k Time Trial”
For time:
Run 5k

Compare today’s results to the week of September 26, 2022. Please make sure you note the course so that when you are testing your 5k times you are always comparing your efforts to the same course.

Rowing Sessions
Session 1 – VO2 Max Priority
Seven sets for max meters of:
60 seconds of Rowing
Rest 30 seconds
30 seconds of Rowing
Rest 3 minutes

You need to push the 60-second interval hard to optimize your results…then hang on and keep that same aggressive pace for the 30 second interval. You have a long rest after short bouts of work, so trust your ability to recover and give a full effort during the work intervals.

Session 2 – Lactate Threshold
Every 10 minutes, for 50 minutes (5 sets):
3 Minutes of Rowing @ 90% of your 2k PR Pace
Rest 60 seconds
3 Minutes of Rowing @ 95% of your 2k PR Pace

Walk, jog or row lightly during the 3 minute rest intervals. Track your heart rate and note where it was at the beginning and end of each 3-minute rest period for all 5 sets.

Session 3 – Aerobic Threshold
For time:
Row 10,000 Meters

Take this effort by feel, never exceeding 80% of your perceived rate of exertion, but feel free to take it even easier if you’re feeling tired or sore.

Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
“Pietkiewicz Power”
Every 5 minutes, for 25 minutes (5 sets) for Max Calories:
60 seconds of Assault Bike

For every calorie under 40/28 calories perform 3 burpees during the four minutes of rest. So if a male athlete completed 35 calories in 60 seconds then they will perform 15 burpees in the 4 minutes of rest.

Score is total burpees. Goal is lowest burpee score. Please compare your results with the week of July 18, 2022.

PLEASE NOTE:
These are aggressive calorie counts so if you know you will not be able to hit more than 35/25 calories for at least 1-2 sets then please adjust. A good scale would be 35/25 or 30/20 calories.

Session 2 – Lactate Threshold
Against a 3-minute running clock, perform the following…
20/15 Calories of Rowing or Ski Erg
40 Double-Unders
Max Calories of Assault Bike or Concept 2 Bike Erg in the remaining time

Rest 60 seconds between sets and complete a total of seven (7) sets – 28 minutes.

Session 3 – Aerobic Threshold
Two rounds for time of:
400 Meter Run
500 Meter Ski Erg or Row
400 Meter Run
25 Burpee Broad Jumps (3′ minimum)
400 Meter Run
40 Wall Ball Shots (14/10 lbs)
400 Meter Run
500 Meter Row or Ski Erg

Time Cap = 40:00 – please adjust distances accordingly.

OR…

A little holiday treat, Invictus style. Perform the movements to the tune of “12 Days of Christmas”
1 – 100 Meter Run
2 – Burpee Box Jump-Overs
3 – Push-Ups
4 – Toes to Bar
5 – Burpees
6 – Dumbbell Grounds to Overhead
7 – Push-ups
8 – Jumping Lunges
9 – Kettlebell Swings
10 – Shoulder to Overhead
11 – Goblet Squats
12 – Pull-Ups

Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 100 Meter Run
2 – 2 Burpee Box Jump-Overs; 100 Meter Run
3 – 3 Push-Ups; 2 Burpee Box Jump-Overs; 100 Meter Run
4 – 4 Toes to Bar; 3 Push-Ups; 2 Burpee Box Jump-Overs; 100 Meter Run
. . . and so on.

Swimming Technique Session
Warm-Up Technique Drills
Four sets of:
50 Meter Finger-Tip Drag
Rest 20-30 seconds

Followed by…

Four sets of:
50 Meter Pull
Rest 20-30 seconds

Followed by…

Four sets of:
25 Meter Breathe Every 5 Strokes
Rest 20-30 seconds

Main Set
Two sets of:
50 Meter Pull @ 60% effort
Rest 15 seconds

Followed by…

Two sets of:
100 Meter Breathe Every 3rd Stroke @ 70%
(focus on long streamlines off the wall)
Rest 30 seconds

Followed by…

Two rounds of:
200 Meter Freestyle @ 60%
20 Push-Ups
20 Air Squats
(use the push-ups and air squats as an opportunity to feel the transition to dryland movement and back into the water)

Cool Down Technique Drills
Two sets of:
50 Meter Kick
Rest 15 seconds

Followed by…

Four sets of:
25 Meter Swim
(goal is to make the 25m in one breath, but be safe and take a breath or two if necessary)
Rest 20-30 seconds

How to Train! – You’ll see above that the format of our program provides you with 10 different training options categorized by modality and energy system and puts the power in your hands to structure your training schedule around your priorities. For example, a three-day/week training schedule might look like this:

• Monday – Running Session – VO2 Max Priority
• Wednesday – Rowing Session – Lactate Threshold Priority
• Saturday – Running Session – Aerobic Threshold Priority

Or if you want to train just 3x/week but really focus on an energy system instead of a modality, you may choose to do just the VO2 Max, Lactate or Aerobic Threshold sessions – one each from the running, rowing and mixed-modal options.

Alternatively, if you would like to train 6 days/week, your training schedule might look something like this:

• Monday – Running Session – VO2 Max Priority
• Tuesday – Mixed-Modal Session – Aerobic Threshold Priority
• Wednesday – Rowing Session – Lactate Threshold Priority
• Thursday – Swimming Technique Session
• Friday – Mixed-Modal Session – VO2 Max Priority
• Saturday – Running Session – Aerobic Threshold Priority

The power to choose is yours, but your coaches are here to help! Please let us know how we can best guide you in the comments, and via the private Facebook page – which is titled “Invictus Engine.” Please also continue to post workout results to comments, simply noting the sessions as “VO2 Max Running Session” or “Lactate Threshold Mixed-Modal Session” followed by your results (times or distances). We look forward to following your progress and helping you get the most benefit from this program!