January 30-February 5, 2023 – Invictus Engine

WE ARE MOVING! 

Please check your email if you haven’t already for the announcement that we are moving to the Fitr app! If you don’t see the email in your inbox then please check your spam folder.

Here is how you can get switched over to Fitr. Since we aren’t able to move your account info over due to privacy reasons, we want to make sure this is easy!

You can sign up ANY TIME on the Fitr app! Just follow these simple steps:

1. Register for the program here.
2. Download the Fitr app on either your Apple device or your Android device.
3. Email info@invictusathlete.com to request cancellation of your subscription on the Invictus website.
4. Notify info@invictusathlete.com if you have a 3 or 6 month subscription so you can have a unique coupon code sent to you so you can apply your remaining balance to your Fitr registration. If this pertains to you email info@invictusathlete.com first to get your coupon code.

We will still be providing the Engine Program on the Invictus website for the entire month of December to give you time to switch over to Fitr and get familiar with its features. And if we don’t hear from you then we will be processing cancellations for all remaining active Engine subscriptions on February 1, 2023.

Please let us know if you have any questions about our move to Fitr!

Running Sessions
Session 1 – VO2 Max Priority
Twelve sets for max distances:
45 seconds of Running @ 100% effort
Rest 90 seconds

This will take you 27 minutes – 9 minutes of total work – go hard when it’s time to work, and walk/jog easy during your rest periods.

Session 2 – Lactate Threshold
Four sets for times of:
Run 1600 Meters
Rest 4 minutes

Goal is to have the lowest possible total time. In order to do so, you will have to monitor your pacing to maintain some consistency over the course of the three sets. Please post all three times and your sum total time – e.g., 6:20 + 6:26 + 6:22 + 6:24 = 25:32.

Session 3 – Aerobic Threshold
“20-Minute Time Trial”
For distance:
20 Minutes of Running

Walk or jog at a recovery pace for 4-5 minutes, then try to resume your time trial pace for an additional 6-10 minutes.

Compare results to the week of November 7, 2022.

Rowing Sessions
Session 1 – VO2 Max Priority
Twelve sets for times of:
Row 400 Meters @ 90+% of 500m PR pace
Rest 2 minutes

Push these sets as hard as you can while maintaining consistent splits. Note times for each of the twelve sets, and note any significant drop-offs and how you felt going into that set.

Session 2 – Lactate Threshold
Every 9 minutes, for 36 minutes (4 sets) for times:
Complete rounds of 15, 12 and 9 reps/Calories of
Burpee Over the Erg
Calorie Row

Push as hard as possible, rest and repeat.

Session 3 – Aerobic Threshold
Two sets for times of:
Row 2000 Meters @ 22 s/m
Row 2000 Meters @ 24 s/m
Row 1000 Meters @ 26 s/m
Rest 3-4 minutes

Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Every 6 minutes, for 36 minutes (6 sets) for times:
30/22 Calories of Assault Bike or Bike Erg
20 Dumbbell Push Press
10 Strict Pull-Ups

Session 2 – Lactate Threshold
Five sets for times:
50/35 Calories of Assault Bike
30 Kettlebell Swings
20 Box Step-Overs with Kettlebell

Rest the same amount of time it took to complete your previous set – 1:1 Work:Rest ratio…or if you have a partner, perform this alternating complete rounds.

Session 3 – Aerobic Threshold
For time:
60 Calories of Rowing
50 Kettlebell Swings
40 Dumbbell Push Presses
30 V-Ups
20 Strict Pull-Ups
10 Strict Handstand Push-Ups
20 Strict Pull-Ups
30 V-Ups
40 Dumbbell Push Presses
50 Kettlebell Swings
60 Calories of Rowing

Session 4 – Mixed-Modal Intense Intervals
Six sets for times of:
20/15 Calorie Ski Erg or Row Sprint
Rest 30 seconds
20/15 Calorie Bike Erg or Assault Bike Sprint
Rest 30 seconds
20/15 Calorie Row Sprint or Burpee
Rest 30 seconds
20/15 Calorie Assault Runner or 200 Meter Run
Rest 90 seconds

Note your times per set, and then total time for the duration of the workout.

Session 5 – Mixed-Modal Enduring Work
For time:
800 Meter Run
40/30 Calories of Assault Bike
40 Double Kettlebell Deadlifts (24/16 kg KBs)
40 Walking Lunges with Farmer’s Carry (24/16 kg KBs)
40 Double Kettlebell Deadlifts (24/16 kg KBs)
40/30 Calories of Assault Bike
800 Meter Run

Swimming Technique Session
Warm-Up Technique Drills
Two sets of:
25 Meter Finger Tip Drag (with Finis Snorkel if possible*)
(FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.)
Rest 10 seconds

Followed by…

Two sets of:
50 Meter Catch-Up Drill (with Finis Snorkel if possible)
Rest 20 seconds

Followed by…

Two sets of:
25 Meter Kick (with zoomers if possible)
Rest 10 seconds

Main Set
Two sets of:
25 Meter Kick
Rest 15 seconds
50 Meter Pull
Rest 30 seconds
50 Meter Swim (freestyle)
Rest 30 seconds
50 Meter Swim (freestyle)
Rest 30 seconds
50 Meter Pull
Rest 30 seconds
25 Meter Kick
Rest 2 minutes

followed by…

Two sets of:
25 Meter Swim @ 70% (with zoomers if possible)
Rest 15 seconds

followed by…

Two sets of:
50 Meter Swim @ 70% (with zoomers if possible)
Rest 30 seconds

followed by…

Two sets of:
25 Meter Swim @ 100% (with zoomers if possible)
Rest 30-45 seconds

Cool Down Technique Drills
100 Meter Freestyle for Efficiency (with finis snorkel)

How to Train! – You’ll see above that the format of our program provides you with 10 different training options categorized by modality and energy system and puts the power in your hands to structure your training schedule around your priorities. For example, a three-day/week training schedule might look like this:

• Monday – Running Session – VO2 Max Priority
• Wednesday – Rowing Session – Lactate Threshold Priority
• Saturday – Running Session – Aerobic Threshold Priority

Or if you want to train just 3x/week but really focus on an energy system instead of a modality, you may choose to do just the VO2 Max, Lactate or Aerobic Threshold sessions – one each from the running, rowing and mixed-modal options.

Alternatively, if you would like to train 6 days/week, your training schedule might look something like this:

• Monday – Running Session – VO2 Max Priority
• Tuesday – Mixed-Modal Session – Aerobic Threshold Priority
• Wednesday – Rowing Session – Lactate Threshold Priority
• Thursday – Swimming Technique Session
• Friday – Mixed-Modal Session – VO2 Max Priority
• Saturday – Running Session – Aerobic Threshold Priority

The power to choose is yours, but your coaches are here to help! Please let us know how we can best guide you in the comments, and via the private Facebook page – which is titled “Invictus Engine.” Please also continue to post workout results to comments, simply noting the sessions as “VO2 Max Running Session” or “Lactate Threshold Mixed-Modal Session” followed by your results (times or distances). We look forward to following your progress and helping you get the most benefit from this program!