January 9-15, 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:

Register for the program here.
Download the Fitr app on either your Apple device or your Android device.
Email info@invictusathlete.com to request cancellation of your subscription on the Invictus website.
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
Every 2 minutes, for 10 minutes (5 sets) for times:
Run 200 Meters @ 100% of your 400m PR pace

Rest until the running clock reaches 12:00, and then…

Every 2 minutes, for 10 minutes (5 sets) for times:
Run 100 Meters @ 100% of your 400m PR pace

Rest until the running clock reaches 24:00, and then…

Every 2 minutes, for 10 minutes (5 sets) for times:
Run 200 Meters @ 100% of your 400m PR pace

Session 2 – Lactate Threshold
00 Meter Warm-Up Run

Followed by. . .

Two sets of:
Run 200 Meters @ 80-85%
Rest as needed

Followed by. . .

“1-Mile Time Trial”
For time:
Run 1600 Meters

Compare results with week of October 10, 2022.

Followed by. . .

800 Meter Warm-Down Run

Session 3 – Aerobic Threshold
Four sets for times of:
Run 1600 Meters @ 5k PR pace
2 Minutes of Jogging at Active Recovery Pace

Refer to your notes from the week of October 24, 2022 for pacing guidance.

Rowing Sessions
Session 1 – VO2 Max Priority
Every 2 minutes, for 30 minutes (15 sets) for max meters:
30 seconds of Rowing

These should be SPRINT efforts with maximal output. Note your meters for each set, and then sum them for total meters rowed.

Session 2 – Lactate Threshold
Every 6 minutes, for 30 minutes (5 sets) for distances of:
4 Minutes of Rowing @ 1-second faster than 2k PR Pace
(easy recovery rowing during the 2-minute rest period)

Session 3 – Aerobic Threshold
For distances:
40 Minutes of Rowing*

*Change your strokes per minute every 5 minutes as follows:
*0-5 Minutes @ 22 spm
*6-10 Minutes @ 26 spm
*11-15 Minutes @ 22 spm
*16-20 Minutes @ 26 spm
*21-25 Minutes @ 22 spm
*26-30 Minutes @ 26 spm
*31-35 Minutes @ 22 spm
*36-40 Minutes @ 26 spm

Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Against a 60-second clock…
12/8 Calorie Assault Bike
Max Dumbbell Box Step Overs (50/35 lbs to 24″/20″)
Rest 2 minutes and repeat for a total of SIX sets.

Session 2 – Lactate Threshold
Against a 90-second running clock…
20/15 Calorie Row or Ski Erg
Max Reps of Down-Ups

Rest 60 seconds, and then. . .

Against a 90-second running clock…
20/15 Calorie Bike Erg or Assault Bike
Max Reps of Alternating Jumping Lunges

Rest 60 seconds after the Jumping Lunges and then repeat the entire 5-minute piece five more times for a total of SIX sets. The goal is to have 30+ seconds of down-ups and jumping lunges. If you want to add a little 🌶 wear a weighted vest.

Session 3 – Aerobic Threshold
For time:
1000 Meter Row
100 Double-Unders or 200 Meter Run
50/35 Calories of Assault Bike
25 Strict Handstand Push-Ups or 50 DB Push Presses
50/35 Calories of Assault Bike
100 Double-Unders or 200 Meter Run
1000 Meter Row

Session 4 – Mixed-Modal Intense Intervals
Complete rounds of 21, 15 and 9 reps for time of:
Calories of Assault Bike
Burpee Box Jump-Overs (24″/20″)

Rest until the running clock reaches 10:00, and then…

Complete rounds of 21, 15 and 9 reps for time of:
Calories of Assault Bike
Dumbbell Thrusters

Rest until the running clock reaches 20:00, and then…

Complete rounds of 21, 15 and 9 reps for time of:
Calories of Assault Bike
Russian Kettlebell Swings (HEAVY!)

Session 5 – Mixed-Modal Enduring Work
Four rounds for time of:
400 Meter Run
4 Wall Climbs

Rest until the running clock reaches 18:00, and then…

Complete as many rounds and reps as possible in 15 minutes of:
200 Meter Run
6-10 Strict Pull-Ups*

*Pick a rep scheme that you think you can do unbroken the first two sets – adding weight if necessary to make it appropriately challenging. If you aren’t proficient with these, you can perform 20-25 banded lat pulldowns.

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 10-15 seconds

Followed by…

Two sets of:
25 Meter Catch-Up Drill (with Finis Snorkel if possible)
Rest 10-15 seconds

Main Set
Pace week
Pick a pace where you get at least 3 seconds on the 25 meter intervals, 6 seconds on the 50 meter intervals and 10 seconds or more on the 100 meter intervals while swimming at 70 % effort.

Two sets of:
25 Meters
Performed on intervals of every 20, 25, 30, 35 or 40 seconds.

followed by…

Two sets of:
50 Meters
Performed on intervals of every 40, 50, 1:00, 1:10 or 1:20.

followed by…

Two sets of:
100 Meters
Performed on intervals of every 1:20, 1:40, 2:00, 2:20 or 2:40.

followed by…

Four sets of:
50 Meters on intervals of 40, 50, 1:00, 1:10 or 1:20.

followed by…

Two sets of:
100 Meters on intervals of every 1:20, 1:40, 2:00, 2:20 or 2:40.

followed by…

One set of:
200 Meters on intervals of every 2:40, 3:20, 4:00, 4:40 or 5:20.

Cool Down Technique Drills
100 Meter Drill of Your Choice

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!