**REMINDER**
You might notice is that we changed the name of the Invictus Athlete Program to Invictus Athlete+ on our SugarWOD platform to better align our branding and who the program is geared toward. Nothing else will change about the programming itself. You will continue to enjoy your five regular training days, active recovery day, plus additional optional sessions each week. We highly recommend you move your subscription over to the SugarWOD app to enjoy additional benefits!
Switch Your Subscription to SugarWOD for Additional Benefits!
Why make the switch? There are so many reasons! All of the athletes who use this platform to access their programming absolutely LOVE it. Here’s why…
Cheaper Price!
Switching to the SugarWOD platform will reduce your monthly price from $79.99 to $59.99 as well as getting access to additional programs (more about that below)! Need we say more?
Larger Community + More Options
This is something we hope you will find super beneficial…In addition to the Athlete+ program, you will also have access to the Invictus Masters Program! We are doing this to give you the flexibility to switch up your training program as needed depending on your unique needs, and as you get closer to that magic number that designates you as an “age group” athlete. In doing this, you will also have the opportunity to interact with a larger group of athletes from around the world, expanding your support network! Yes, you get two programs for the price of one on SugarWOD!
If you join on SugarWOD then please email info@invictusathlete.com to cancel your website subscription so you don’t have multiple active subscriptions!
Primary Training Session
Get Moving || Warm-Up
Three sets of:
8-10 Bamboo Bar Presses
20-30 Second Bamboo Overhead Hold
20 Banded Face Pulls
15 Single Arm Triceps Extensions (each arm)
100 Foot Sandbag Bearhug Carry
200 Meter Run
A.
Build to Today’s Heavy 2 Rep Overhead Squat
B.
Eight sets of:
Snatch Deadlift + Snatch Pull to Knee + Snatch @ 80-95%
Rest as needed
C.
For time:
800 Meter Run
Followed by an unbroken complex of…
7 Bar Muscle Ups + Max Toes to Bar
Continue this pattern of an 800 Meter Run + Unbroken Gymnastics complex until you’ve achieved 100 Toes to Bar or a 30 minute time cap.
*For toes to bar to count as Rx you MUST complete the 7 Bar Muscle Ups, stay on the bar, and complete as many Toes to Bar as you can.
**See notes for modifications.
D.
Three sets of:
12-15 Skull Crushers
Immediately followed by…
15-20 Banded Triceps Pressdowns
Rest 90 seconds between sets
Athlete Notes:
This one has a little strategy to it. How fast can you run while still coming in and hitting the complex unbroken? If you know that this workout will take you well over 5 sets to get to the 100 toes to bar, then consider dropping the bar muscle ups by 1-2 reps, and then taking a break after them before starting the toes to bar. It will still be a great workout and volume accumulation and will allow you to continue moving without having to stare at the bar. If you are performing it as prescribed, then that’s where the strategy comes into play. The goal is obviously as few sets as possible to get to the 100 toes to bar. You can game that by going slow on the run to recover your grip, but where’s the fun in that? We’d like to see you pushing the run at a sustainable pace, think like 5k pace, then throttle down the last few meters, chalk up, and go for a big set. Do some math in your head while you’re running and set the next check point next time you’re back on the pull-up bar, then hang 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.
Machine Power Output
Row or Ski Intervals:
Every 6 minutes, for 12 minutes (2 sets of):
60 Second Max Effort Sprint
Mixed Modal Option
Every 10 minutes, for 30 minutes (3 sets for times of):
30/24 Calorie Echo Bike
50 Foot Handstand Walk*
2 Legless Rope Climbs
3 Rope Climbs with Feet
50 Foot Handstand Walk*
30/24 Calorie Ski Erg
35-49:
Every 10 minutes, for 30 minutes (3 sets for times of):
30/24 Calorie Echo Bike
50 Foot Handstand Walk*
1 Legless Rope Climb
2 Rope Climbs with Feet
25 Foot Handstand Walk*
30/24 Calorie Ski Erg
50-54:
Every 10 minutes, for 30 minutes (3 sets for times of):
30/24 Calorie Echo Bike
25 Foot Handstand Walk*
1 Legless Rope Climbs to 12′
2 Rope Climbs with Feet to 12′
25 Foot Handstand Walk*
30/24 Calorie Ski Erg
55+:
Every 10 minutes, for 30 minutes (3 sets for times of):
30/24 Calorie Echo Bike
5 Wall Walks
3 Rope Climbs with Feet to 12′
3 Wall Walks
30/24 Calorie Ski Erg
*On the handstand walk, if you are proficient, add an obstacle course, pirouettes, or something to make it more challenging than a straight walk.
Additional Work Option
Every minute, on the minute, for 16 minutes (8 sets of):
Station 1: 100 Foot Sled Sprint (5/10 loading, something you can move FAST)
Station 2: 50-60 Second *Hold*
*Hold can be any of the following:
-Farmer Hold
-Pull-Up Hang
-Sandbag Bearhug Hold
-Yoke/Heavy Back Rack
-Bamboo Overhead
-Sandbag Shoulder Hold
Pick one or two holds, and alternate them if you wish.
Additional Work Option
Every minute, on the minute, for 6 minutes:
5 Overhead Sandbag Tosses (75/50 lbs; 55+: 50/25 lbs)
5 Max Effort Broad Jumps
Broad Jumps: Jump as far as you can and on each jump try to beat the distance from the previous one.
When the running clock reaches 15:00…
Five sets of:
100-Foot Hand-Over-Hand Rope Pulls
(as heavy as possible)
100-Foot Sled Push
(as heavy as possible – no more than one stop per length)
Rest 2 minutes
*If you do not have access to a rope then perform two legless rope climbs from a seated position.
*If you don’t have access to a heavy sandbag perform a heavy front racked kettlebell carry.