Free Week for Invictus Endurance

Welcome to the start of our new 11-Week Endurance Cycle. Here is a video that explains our new cycle!

If you are training for a specific event and would like individual endurance programming please email me directly at nuno@crossfitinvictus.com

Please continue to post your results so we can track your progress.

Post your videos to social media using #InvictusEndurance

Warm Up
Run for 5 minutes @ moderate pace (50%)

Followed by…

Two sets of:
High Knees x 20 meters
Butt Kicks x 20 meters
Lateral Leg Swings x 10 each direction
Parallel Leg Swings x 10 each leg

Running Mechanics Drills
Two sets of:
Ideal Position (hold for 30 seconds each leg)
Change of Position: From One Foot to Another

Followed by…

200 Meter Sprint @ 70% effort
100 Meter Walk (Recover)
200 Meter Sprint @ 80% effort
100 Meter Walk (Recover)

Cool Down

3-5 Minutes of jogging
Followed by 10-15 minutes of static stretching

Session One
VO2 Max
Beginner/Intermediate
Four sets of:
30 second sprint
90 seconds rest

Followed by…

Four sets of:
90 second sprints
30 seconds rest

Advanced
Five sets of:
30 second sprint
90 seconds rest

Followed by…

Five sets of:
90 second sprints
30 seconds rest

Session Two
Aerobic Threshold
Beginner/Intermediate/Advanced
1 Mile warm up at 70-80% effort

Rest 3-5 minutes, and then …

2 Mile Time Trial (all out effort)

Rest as needed, and then …

1 Mile cool down at 70-80% effort

Session Three

Lactate Threshold

Beginner/Intermediate
Three Sets of:
800 Meter Run
Rest 3 minutes

Followed by…

800 Meter Run for time
This should be an all out effort.

Record your time, we will use this as a benchmark that will be re-tested at some point.

Advanced
Four Sets of:
800 Meter Run
Rest 3 minutes

Followed by…

800 Meter Run for time
This should be an all out effort.

Record your time, we will use this as a benchmark that will be re-tested at some point.