January 27, 2023 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
10/7 Calorie Bike or Row
100 Foot Sandbag Bearhug Carry
10 Sandbag Bearhug Squats
3-5 Right Arm Kettlebell Arm Bars
3-5 Left Arm Kettlebell Arm Bars

A.
Back Squat
Set 1: 5 reps @ 65%
Set 2: 3 reps @ 75%
Set 3: 1 rep @ 85%
Set 4: 5 reps @ 70%
Set 5: 3 reps @ 80%
Set 6: 1 rep @ 90%
Rest 2-3 minutes between sets.

B.
At the 0:00 mark…

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

Then, at the 12:00 mark…

Every 2:30, for 10 minutes (4 sets of):
Power Snatch Barbell Cycling
Set 1: 7 reps @ 50%.
Set 2: 7 reps @ 50%
Set 3: 7 reps @ 55%
Set 4: 7 reps @ 55%

C.
Two sets for times of:
400 Meter Run
10 Box Jump Overs (24/20″ with step down)
20 Back Squats (225/155lbs or 50%)
10 Box Jump Overs (24/20″ with step down)
400 Meter Run
Rest 5 minutes between sets

TIME CAP = 20 MINUTES

D.
Accumulate 100 reps of the following…

Banded Hip Bridges
Banded Pull Aparts
Banded Hammer Curls

Athlete Notes:
Hit the first run at around your mile pace because you’re coming right in to some box jumps and the step downs will naturally slow you down a bit. After that we’re hoping most of you will go unbroken on the back squats, but it’ll be challenging. Pick up those heavy legs so you don’t trip on the next set of box jump step downs, then head straight out on that next run. We’re looking for some heavy leg hard running today. Take advantage of that 5 minute rest and get ready to hit it hard all over again.

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
Complete as many rounds and reps as possible in 10 minutes of:
15/12 Calorie Ski Erg
15/12 Calorie Concept 2 Bike Erg

Rest 10 minutes, then…

Complete as many rounds and reps as possible in 10 minutes of:
15/12 Calorie Row
15/12 Calorie Assault or Echo Bike

Rest 10 minutes, then…

Complete as many rounds and reps as possible in 10 minutes of:
200 Foot Shuttle Run
3 Rope Climbs OR 1 Legless + 1 Rope Climb

Additional Work
Three sets of:
10 Max Effort Med Ball Lateral Speed Throws Left
Rest 60 seconds
10 Max Effort Lateral Speed Throws Right
Rest 60 seconds

Followed by…

Three Sets of:
10 Side Shuffles (5 Each Direction)
Rest 1-2 minutes between sets

*Set cones approximately 20 feet apart.

Followed by…

Two sets of:
10 Landmine Pull and Press (5 Each Side)
Rest 1-2 minutes

Additional Work
For time:
50 Foot Handstand Walk*
30 GHD Sit-Ups
50 Foot Handstand Walk*
Rest 2 minutes then repeat for a total of FOUR sets

*Add either an obstacle or a full 360 degree turnaround at the 25 foot mark if you can.