February 15, 2023 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
At the 0:00 mark…

Every 6 minutes, for 12 minutes (2 sets) of: (60-70% Intensity)
15/10 Calorie Machine of Choice
10 Burpee Box Jump Overs (24/20″)
50 Foot Handstand Walk OR 3 Wall Walks

Then, at the 12:00 mark…

Every 3 minutes, for 9 minutes (3 sets) of: (80-90% Intensity)
10/7 Calorie Assault Bike
30 Foot Handstand Walk OR 1-2 Wall Walks

A.
Five sets of:
Tall Jerk x 3 reps
Rest as needed

Every 2 Minutes, for 14 Minutes (7 sets) of:
1 Push Press+ 1 Split Jerk

Begin your first set at 60% and build in weight

B.
Every 6 minutes, for 36 minutes (3 sets of):
Station 1 – 30/20 Calorie Assault Bike + 20 Line Facing Burpees + 30/20 Calorie Row
Station 2 – 30/20 Calorie Row OR 400 Meter Run + 150 foot Sandbag Bearhug Carry (100-150/75-125lbs) + 30/20 Calorie Assault Bike

C.
Three sets of:
Dumbbell Bench Press x 12 reps
Rest as needed
Bent Over Kettlebell Row x 12 reps
Rest as needed

Athlete Notes:
Today’s workout is all about cardio and low impact work. We want you guys feeling good going into Friday, but also don’t want to waste any training days, so the goal here is all about high heart rate and efficiency on the machines. Push at a slightly less than comfortable pace on each station and your goal should be to have at least 60 to 90 seconds of rest before the next one begins.

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.

Running Option
Two sets of:
300 Meter Row @ Easy Pace
200 Meter Row @ Fast Pace
150 Meter Row @ Moderate Pace
150 Meter Row @ Sprint Pace
Rest 90 seconds between sets, then…

Every 2 minutes, for 8 minutes (4 sets of):
18/14 Calorie Row SPRINT
*Easy row (10k pace) the remainder of the interval.

*Easy Pace = 5k-10k Pace
*Moderate Pace = 2k Pace + :05-:10/500m
*Fast Pace = 1k-2k Pace
*Sprint Pace = No Explanation Needed

Bike Erg/Row Option
Six sets of:
45 seconds Sled Push
Rest 45 seconds

Pick a weight that you can continuously march with

Additional Work
Spend 10-15 minutes practicing the next level of jump rope for yourself.

Suggestions:
Regular Double Under Efficiency
Drag Rope
Weighted Rope
Cross-overs

Additional Work
Three sets of:
30-45 Seconds of Banded Palloff Hold Each Side
Rest as needed

Followed by…

Three to four sets of:
60-90 Seconds of Weighted Chinese Plank Hold
Rest as needed