February 19, 2022 – Masters Program

Mobility & Activation
10 Slow and Controlled Deep Squat Progressions
10 Scap Push-Ups + 10 Slow and Controlled Push-Ups

Followed by…

One sets of:
30 Seconds Banded Monster Walks (forward)
30 Seconds Banded Monster Walks (backward)
30 Seconds Lateral Banded Walk (right)
30 Seconds Lateral Banded Walk (left)
30 Seconds Kipping Half Toes-to-Bar

Followed by…

Rack Mobility Drill of your choice
15 Second Static Hold on top of Rings (keep feet on floor if assistance is needed)
15 Second Static Hold in Deep Ring-Dip (keep feet on floor if assistance is needed)

“Invictus Masters Combine”
At the 0:00 mark:

Event 1
For max reps:
30 Seconds of Front Squats

35-39: 225/185 lbs
40-49: 205/155 lbs
50-54: 185/135 lbs
55-59: 155/115 lbs
60+:

135/95 lbs

Barbell can be taken from the rack.

When the running clock hits 5:00…

Event 2
35-54:
Invictus Muscle-Up Density Test
For max reps:
90 seconds of Muscle-Ups
Rest 60 seconds
60 seconds of Muscle-Ups
Rest 60 seconds
30 seconds of Muscle-Ups
Note reps achieved for each set.
(Takes 5 minutes to complete)

55+:
Invictus Ring-Dip Density Test
For max reps:
90 seconds of Ring-Dip
Rest 60 seconds
60 seconds of Ring-Dip
Rest 60 seconds
30 seconds of Ring-Dip
Note reps achieved for each set.
(Takes 5 minutes to complete)

Rest 10 minutes after Event 2, and then…

Scaling Options for Ring Muscle-Ups (choose one of the following):
Box Jump to Full Support
Kipping Pull-Up on Rings
Muscle-Up Transition (Feet on Box)
Muscle-Up Transition (Feet on Floor)
Single-Leg Row Muscle-Up to Catch

At the 20 minute mark:

Event 3
For max calories:
90 seconds of Assault Bike

When the running clock reaches 22:00 (30 second transition between event 4 and 5)…

Event 4
For time:
35-49:

100-Foot Handstand Walk
50-54: 75-Foot Handstand Walk
55-59: 50-Foot Handstand Walk
60+: 25-Foot Handstand Walk

*3 MINUTE TIME CAP

Scaling Options for Handstand Walk:
For time:
35-49: 12 Wall Walks
50-54: 10 Wall Walks
55-59: 8 Wall Walks
60+: 6 Wall Walks

Rest 15 minutes after Event 4, and then…

At the 40:00 mark:

Event 5
Complete as many rounds and reps as possible in 4 minutes of:
35-54:
21 Thrusters (95/65 lbs)
21 Chest-to-Bar Pull-Ups

55+:
21 Thrusters (65/45 lbs)
21 Chin-over-the-Bar Pull-Ups

Note reps achieved for each set.

Substitutions for Pull-Ups:
Jumping Chest-to-Bar / Chin-over-the-Bar Pull-Ups
Band Assisted

Athlete Notes:
We are doing a version of the Invictus Combine test today! If you can’t front squat your assigned weight then please take a 0 for that section (this will help us for data purposes). Otherwise we provide scaling substitutions for the other portions of todays training. Just make sure you record your numbers in the scaled section in SugarWOD because this will help us assess some things as we build out our next cycle. Stay on a running clock with todays training so get everything set up before 3,2,1 GO! Grab some friends and tackle this together – enjoy!

Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.

Running Endurance Option
Two sets for times of:
Run 800 Meters @ easy pace
Run 600 Meters @ hard pace
Walk 200 Meters