January 13, 2023 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
10/7 Calorie Row OR Bike
10-15 Push Ups
20 Air Squats
7 Single Arm Kettlebell Deadlifts (right)
7 Single Arm Kettlebell Deadlifts (left)

A.
At the 0:00 mark…

Take 10 Minutes to Build to 80+% of your 1RM Snatch

Then, at the 12:00 mark…

Every 3 minutes for 12 minutes (4 sets of):
Power Snatch Barbell Cycling
Set 1: 9 reps @ 40%.
Set 2: 9 reps @ 40%
Set 3: 9 reps @ 45%
Set 4: 9 reps @ 45%

B.
Back Squat
Set 1: 3 reps @ 70%
Set 2: 3 reps @ 80%
Set 3: 2 reps @ 85%
Set 4: 1 rep @ 90%
Set 5: 3 reps @ 85%
Set 6: 3 reps @ 85%
Rest 2 minutes between sets

C.
Complete for time:
500 Meter Row
15 Muscle Ups
15 Toes to Rings
15 Overhead Squats (135/95lbs)
500 Meter Row
10 Muscle Ups
10 Toes to Rings
10 Overhead Squats (135/95lbs)
500 Meter Row
5 Muscle Ups
5 Toes to Rings
5 Overhead Squats (135/95lbs)

Ring Muscle Up Modifications:
1:1 Bar Muscle Ups
2:1 Chest to Bar Pull-Ups
2:1 Ring Dips

Barbell Modifications:
50% of 1RM Snatch

D.
Four sets of:
Bamboo Bar Bench Press x 15 reps
Rest as needed
Suitcase Carry x 60 seconds each side
Rest as needed

Athlete Notes:
This workout is all about pulling and shoulder fatigue. The first 500 meter row should be hit at a pace that allows you to get off and go straight to the rings. Take a second then jump up and we’re looking for those 15 reps to be completed in 1-3 attempts. After the last muscle up on each round, try to hang on and go straight into the toes to bar. Relax yourself as much as possible here and work on finding a place to breathe. We don’t want you tensing up and coming off of these with a sky high heart rate. On to the overhead squats we’re looking 1-2 sets to get the 15 reps. Transition straight back to the rower for the second 500 meters which we’ll expect to be at the same relative intensity as the first one, which typically means a few seconds slower pace-wise. The muscle ups on this set we’re looking for 1-2 attempts to get the 10 reps, and then again straight into the toes to rings. Overhead squats try to push to go unbroken if you can. Last round we’re looking for a strong finish on the row followed by unbroken reps on the other movements. This workout is going to be a great test of your ring muscle up mechanics under fatigue. Your pull will be tired, your shoulders will be tired, and your abs will be tired, so stay dialed in on your technique and diligent with your rest times and you’ll put up a solid score.

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
Four sets of:
70/50 Calorie Assault Bike or 1200 Meter Run
30 Box Jump Overs (Step Down) (24″/20″)
30 Wall Ball Shots (20/14lbs to 10′)
Rest 3 minutes between sets

Additional Work
Three sets of:
3-5 Med Ball Overhead Slams
Rest as needed between sets

Followed by…

Five to Six sets of:
2-Step Vertical Leap Each Leg
Rest as needed between sets

*The two-step vertical leap is exactly how it sounds. You get two steps and then jump as high as you can, no running start. If you cannot use a vertical leap testing device, try doing this at a basketball court, or next to a tall wall with a piece of chalk in your hand. Swipe the wall at the highest point, and then try to beat it.

Followed by…

Four to Five sets of:
Sled Harness Sprint 10 Meters + 40-50lb on the Sled
Rest 2-3 minutes between sets

Additional Work
Three sets of:
Sandbag Hug Lunge x 8 reps each leg
Rest as needed
Banded Pull Aparts x 30-45 seconds
Rest as needed

On the sandbag lunge focus on hugging the bag high on your chest so it does not hit your thigh. Then focus on good control. This is not to see just how much weight you can get but train the lunge in a way.