February 3, 2023 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
12/9 Calorie Assault Bike
10 Right Leg Bulgarian Split Squats
10 Left Leg Bulgarian Split Squats
100 Foot Sandbag Bearhug Carry

A.
Back Squat
Set 1: 4 reps @ 70%
Set 2: 3 reps @ 80%
Set 3: 2 reps @ 90%
Set 4: 3 reps @ 85%
Sets 5-8: 2 reps @ 90+%
Rest 2-3 minutes between sets.

B.
At the 0:00 mark…

Every 90 seconds, for 15 minutes (10 sets) of:
Sets 1-2: 3 reps @ 60%
Sets 3-4: 2 reps @ 65-70%
Sets 5-6: 1 rep @ 70-75%
Sets 7-8: 1 rep @ 75-80%
Sets 9-10: 1 rep @ 80+%

Let quality and feel determine the load. If you feel good, aim for 85-90%. If it’s not there today, stay around 75-80%. Goal is no misses during this portion.

Then, at the 16:00 mark…

For time:
20 Squat Snatches (225/155lbs OR 70%)
TIME CAP = 8 MINUTES

C.
Complete as many rounds and reps as possible in 8 minutes of:
7 Ring Muscle Ups
21 Wall Ball Shots (20/14lbs to 10′)
63 Double Unders

D.
Accumulate 100 reps of each of the following…

Banded Hamstring Curls
Supinated Grip Banded Pull Aparts
Banded Triceps Pressdowns

Athlete Notes:
Today’s workout is a spinoff of an old open workout that also consisted of muscle ups, wall balls, and double unders. Today we’re going to put the focus more on the muscle ups than anything else as the wall ball and double under reps are relatively low. Your goal should be to knock out all sets of ring muscle ups in 1-2 attempts, then go unbroken on the wall balls and double unders. Use the double unders as a chance to relax your shoulders a bit and try to get your breath under control, then push to jump right back up on the rings. We want to see how quickly you can transition back to them as you start to fatigue more and more.

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.

Mixed Modal
Against a 7 minute clock, perform max meters of:
1000 Meter Concept 2 Bike Erg
500 Meter Row
500 Meter Ski
Max Distance Run in the Remaining Time
Rest 2 minutes between sets and complete a total of FOUR sets.

*Machines can be completed in any order.

Additional Work
A.
Three sets of:
5 Med Ball Broad Jump to Triple Extension Throw
*Completely Reset Between Reps
Rest 2 minutes

B.
Three sets of:
3 Med Ball Sprint Start Toss Each Leg
*Completely reset between reps, rest 30 seconds between legs, and 60 seconds between sets

C.
Three to Four sets of:
20-Meter Shuttle Sprint
Rest 90 seconds
40-Meter Shuttle Sprint
Rest 3 minutes

*Sets are terminated once speed is decreasing.

Additional Work
Three sets for completion of:
100 Foot Sandbag Bearhug Carry (150-200/100-150lbs)
50 Foot Handstand Walk
100 Foot Farmer Carry (100/70lbs)
50 Foot Handstand Walk
100 Foot Yoke Carry OR Back Rack Carry (90-100% of 1RM Back Squat)
50 Foot Handstand Walk
Rest 1:1