February 26, 2024 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
10/7 Calorie Bike
5 PVC Pipe Pass Throughs
50 Foot Snatch Grip PVC Pipe Overhead Walking Lunge
10 Wide Stance PVC Pipe Good Mornings
10 PVC Pipe Overhead Squats

Followed by…

Three rounds at warm up pace of:
3 Burpee Pull-Ups
6 Toes to Bar
3 Empty Bar Hang Power Snatches
3 Empty Bar Overhead Squats
6 Broad Jumps

A.
Every 2 minutes, for 20 minutes (10 sets of):
Snatch
Sets 1-3: 2-3 reps @ 60-70%
Sets 4-6: 2 reps @ 75-80%
Sets 7-10: 1 rep @ 80+%

*Build based on quality and feel to today’s heavy.
**Compare results to 1/1 and 1/29.

B.
Five sets of:
Deadlift x 5 reps
Rest 2 minutes between sets

Set 1: 73-75%
Set 2: 75-77%
Set 3: 77-80%
Sets 4 and 5: 80+%

*Do not bounce the weights, touch and go is allowed but no bouncing.

C.
Complete as many rounds and reps as possible in 12 minutes of:
200 Foot Shuttle Run
4 Burpee Pull-Ups
200 Foot Shuttle Run
8 Burpee Pull-Ups
200 Foot Shuttle Run
12 Burpee Pull-Ups
200 Foot Shuttle Run
16 Burpee Pull-Ups
etc. adding 4 reps to the burpee pull-ups every round until the 12 minute mark.

D.
Four sets of:
15-20 GHD Sit-Ups
60 Foot Sandbag Bearhug Hold (100-150/75-125lbs)

Athlete Training Notes
We’re into week 1 of the open! These first two days the volume will be a little more intense and then we’ll give you guys a more chill, cardio based workout on Wednesday. Push the effort high during this Monday session as well as tomorrow. For today’s workout we’re playing around with a variation of the workout that dropped during last year’s open. We saw ascending reps of shuttle runs and burpees and the volume caught up to folks quickly. Take a look back to your score. If you took notes, even better. Then, when you’re going today find a solid rhythm on those burpee pull-ups and try to not stray from it. Note at the end what you were feeling throughout and if you can try to get someone to take your splits so you can see if/when drop off in pacing starts to happen. Remember, 1 second slower per burpee doesn’t seem like a ton but over the course of 50+ burpees it’ll add up to over a minute of the workout!

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.

Additional Cardio Option 1
For completion:
12 Minute Row, Bike, Ski, or Jog
60 Second Rest/Transition
12 Minute Bike, Ski, Jog, or Row
60 Second Rest/Transition
12 Minute Ski, Jog, Row, or Bike

Pick three different machines for this interval. For pacing, the goal is consistency. Don’t start out too hot and die out. We’re looking to be at about the pace you’d hold for 20 minutes.

Sled Session
Every 2 minutes, for 16 minutes (4 sets of):
Station 1: 100 Foot HEAVY Sled Push
Station 2: 100 Foot HEAVY Reverse Sled Drag

*Weights should be challenging to where the 100 feet takes around 30-40 seconds of effort, but not more than 60 seconds.

Strength Accessory
Three sets of:
Right Leg Reverse Lunge to Box Step Up x 10 reps
Rest 30 seconds
Right Leg Reverse Lunge to Box Step Up x 10 reps
Rest 60-90 seconds between sets

Followed by…

Three to Four sets of:
20 HEAVY Reverse Hypers
Rest 1-2 minutes between sets

Additional Cardio Option 2
Three rounds for time of:
15/12 Calorie Row
100 Foot Mixed Grip Dumbbell Walking Lunge (50/35lbs; 55+: 35/20 lbs)

*Hold one hand in the front rack and one hand overhead. Switch however.