*ANNOUNCEMENT**
You might notice 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
Every 3 minutes, for 9 minutes (3 sets of):
20 Reverse Lunges
10 Pull-Ups or Ring Rows
50-Foot Sandbag Carry (150/100 lbs)
15/10 Calorie Assault Bike
A.
Every 90 seconds, for 6 minutes (4 sets):
Drop Snatch x 5 reps
followed by…
Every 90 seconds, for 6 minutes (4 sets):
Snatch Balance x 3 reps
B.
Every 90 seconds, for 15 minutes (10 sets) of:
Snatch x 1 rep
Start around 60% and build in weight over the course of the 10 sets.
C.
Complete for time:
800 Meter Run
followed by…
Seven rounds of:
30 Double Unders
12 Alternating Dumbbell Snatches (70/50lbs)
followed by…
800 Meter Run
D.
Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
General Training Notes:
This workout is going to tax your arches and hamstrings. Hit the first 800 at a pace that allows you to come in and get started right away on the seven rounds. A good goal for that is to keep each round on the minute. You’ll have to go unbroken and work quick transitions to do that, but it’s doable. After that you’ve got one more 800 meter run where it’s time to empty the tank. The first 400 meters should be at a pace that keeps you in the fight but doesn’t blow you up. Then that final 400 meters it’s time to sprint to the finish. There’s light at the end of the tunnel so just get yourself there. If you run at a 7:30 pace for both 800”s, and keep the seven rounds as an on the minute section, this whole workout takes less than 15 minutes. We’re willing to be plenty of you will be faster than that.
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:
For time:
30/24 Calories
Rest 3 minutes
25/20 Calories
Rest 2 minutes
20/16 Calories
Rest 60 seconds
10/8 Calories
Mixed Modal Option
Every 5 minutes, for 25 minutes (5 sets) of:
500 Meter Row
50 Foot Handstand Walk (50-54: 25′; 55+: 3 Wall Walks)
300 Foot Shuttle Run (25′ Increments)
50 Foot Handstand Walk (50-54: 25′ 55+: 3 Wall Walks)
Additional Work Option
Three sets of:
60 second Front Rack Kettlebell Hold
Immediately followed by…
60 seconds of GHD Sit Ups
Rest 60 seconds between sets
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.