July 24, 2024 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three rounds at warm up pace of:
5 Divebomber Push-Ups
20 Plank Position Alternating Shoulder Taps
10 Reverse Snow Angels
20 Banded Pull Aparts
20 Banded Face Pulls
10/7 Calorie Bike

A.
First Skill
Three sets of:
8-10Ring Swings

Followed by…

Three set of:
5 Rowing Transition Lifter on Low Rings
10 Rowing Muscle-Up Transitions on Low Rings
Rest as needed

Followed by…

Option A:
Every minute, on the minute, for 5 minutes:
4-6 Ring Muscle Ups

Option B:
Every minute, on the minute, for 5 minutes:
4 Jumping Ring Muscle Ups + 15 Second Top of Dip Hold

B.
Second Skill
Four sets of:
5 Box Jump to Full Support on Bar
Rest 30 seconds
10 Kipping Knees to Chest
Rest 60 seconds

Followed by…

Five sets of:
Box Jump to Full Support + Descend to Air Chair Swing
Rest as needed

C.
Every minute, on the minute, for 16 minutes (4 sets of):
Station 1: 50 Second Sandbag OR Double Kettlebell Front Rack Hold
Station 2: 15/12 Calorie Echo or Assault Bike
Station 3: 30 Double Unders + Max Bar Muscle Ups OR Chest to Bar Pull-Ups
Station 4: Rest

Rest until the 20:00 mark, then…

Every minute, on the minute, for 16 minutes (4 sets of):
Station 1: 15/12 Calorie Row
Station 2: 15 Lateral Burpees Over the Rower
Station 3: 5 Bar Muscle Ups OR 10 Chest to Bar Pull-Ups + Max Double Unders
Station 4: Rest

Athlete Notes
We’ve got two separate EMOM’s coming up today. During the first one we’re mixing some isometrics with a cardio implement and then gymnastics with a high heart rate. Station 1 make sure you’re standing tall with the weight, no slouching. Station 2 should take less than 45 seconds, we’re looking for a little power output here. Give yourself some more rest before going on station 3 which should be about 20-25 seconds on the double unders, a quick transition, and then 30 seconds on the pull up bar. Take advantage of that rest minute and get a towel out so that you’re not having to waste time slipping all over the place. For the second EMOM we’re getting rid of the isometric and taking advantage of an already elevated heart rate. The row should take about 35-45 seconds to complete. The lateral burpees should be about 30-40 seconds. Push the pace on those two stations and see how much rest you can give yourself in the minute. Station 3 we’re changing it up and starting with the gymnastics movement before finishing on double unders. Aim for unbroken on the pull up bar and you should have about 35 seconds or so of dubs to finish.

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.

Rotational Strength
Three sets of:
10 Alternating Landmine Lateral Presses (5/Side)
Rest 30 seconds between sides and 1-2 minutes per set

Followed by…

Three sets of:
10 Landmine Twists
Rest 30 seconds between sides and 1-2 minutes per set

Strongman
Every 2 minutes, for 10 minutes (5 sets of):
50 Foot HEAVY Sled Push

Followed by…

Every 2 minutes, for 10 minutes (5 sets of):
100 Foot HEAVY Farmer Carry + 100 Foot HEAVY Sandbag Bearhug Carry

Followed by…

Accumulate 1 Mile in an Odd Object Carry

*You can switch implements every 400 meters.
Suggestions:
-Sandbag Bearhug
-Sandbag Shoulder
-Kettlebell Carry (farmer, front rack, back rack, overhead)
-Plate Carry

Rowing Intervals
Two sets for completion of:
350 Meter Row at 5-10k pace
150 Meter Row at 2k pace
400 Meter Row at 5-10k pace
250 Meter Row at 2k pace
500 Meter Row at 5-10k pace
150 Meter Row at 2k pace
200 Meter Row at 5-10k pace
Rest 1-2 minutes between sets

Grip
Three sets of:
8-10 Strict Pull-Ups + 20-30 Second Pull-Up Hang
Rest 1-2 minutes between sets

*Please use a band if you aren’t able to get 8 unbroken.

*Use Fat Gripz if you can.