July 14, 2021 – Invictus Athlete Program

Primary Training Session
Muscle Activation
Two sets of:
100-Foot Pec-Activated Med-Ball Walks
Rest as needed

Skill-Based Movement Primer
Four sets for times of:
30/22 Calories of Rowing
3 x (PERFECT Muscle-Up + Ring Dip)
6 Clusters (95-135/65-95 lbs)
6-8 Chest-to-Bar Pull-Ups (fast and efficient)
Rest 2 minutes

A.
For the following two drills, draw out your ideal jerk footwork and use those marks to ensure perfect footwork. Please click here and watch this video to learn how to draw your footwork.

Three sets of:
Jerk Balance x 3 reps
Rest as needed

Followed by…

Three sets of:
Tall Jerks x 3 reps
Rest as needed

B.
Six sets of:
Jerk with Pause x 3-4 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed

Use Jerk Blocks if possible.

C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90-95%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 8 reps @ 70-75%

D.
Four sets for times of:
20 Burpee Box Jump Overs (24″/20″)
20 Overhead Squats (115/75 lbs)
20/15 Calories of Assault Bike
Rest 4 minutes

Athlete Notes:
Today we have a classic “oh crap here we go again” style Invictus workout. These are great tests of your ability to replicate performances with a short rest. They’re also a great way to get good volume in under higher intensity (because of the rest). We’re going to reverse engineer this workout to talk about strategy: Ending on a machine is just purely mean, but good for you! There’s no strategy on the assault bike, there is only one word…GO! It’s the last movement before a four minute rest so you might as well send it with what you have in the tank! You’ll likely be pretty tired coming off the burpees and overhead squats, so we don’t foresee any world records being set, but put your head down and give it your best! For the overhead squats, don’t let yourself stand at the top too long, flash your hips and go right back into that next rep. These are all about reducing time under tension, and your shoulders will likely start to get shaky before your legs go. We see a lot of athletes do a great job straightening their knees out, but leaving their hips in about a quarter bend position (when trying to go fast), so use this workout as a good opportunity to practice great movement standards while still trying to go fast. The first movement is a tricky one…you can go fast to get them done, but then you’ll likely elevate your heartrate and be more fatigued going into the overhead squats, or you can do what we’d likely recommend and take them at a challenging, but not break-neck pace. Think of this pace much like you were going to do our 5 minute test “Desire”. At the end of it all, the goal is to be consistent across the board, so hammer out that first set, and see if you can hold on!

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.

Strength Accessory Option
A.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 7 reps @ 65-70%” “Three sets of:
Dumbbell Pullovers x 12 reps @ 3011
Rest 20 seconds
Overhead Squeeze Press x Max Unbroken Reps @ 20X1
Rest 20 seconds
Narrow-Stance Heels-Elevated Squats x 8-10 reps @ 4011
(feet hip width apart and toes forward; elevate heels 1-2 inches; use a barbell or hold dumbbells at sides and touch head of dumbbell to the ground outside the foot)
Rest 2 minutes

B.
Three sets for max reps:
45 seconds of Wall Sit (with Front-Racked Kettlebells if possible)
45 seconds of Push-Ups (full range of motion!)
Rest 90 seconds

Aerobic/Gymnastics Accessory Option
Every 3 minutes, for 24 minutes (8 sets) for max calories:
45 seconds of Assault Bike

Hit these hard with the goal of hitting 25/18 calories! Note calories achieved in each 45 second set.

Running Endurance Option
Every 6 minutes, for 36 minutes (6 sets) for distances of:
4 Minutes of Running @ 1-Mile PR Pace
(walk or jog during the 2-minute rest period)

You’re holding the same paces this week, but for only four minutes. This week you’ll be running a total of 24 minutes instead of 20. Note your paces and try to stay consistent across all 6 sets!

Rowing Endurance Option
Six sets for times of:
Row 1250 Meters
Rest 3 minutes

Your goal should be to maintain consistent pacing across all sets. Your goal should be to stay as close to your 5K PR Pace as possible and trust your ability to recover during each three minute rest period.