June 14, 2022 – Invictus Athlete Program

Primary Training Session

Get Moving || Warm-Up
Three rounds, not for time, of:
15/12 Calories of Rowing or Bike Erg
50 Foot Suitcase Carry each arm
30 Seconds of Glute Bridges
30 Second Front Leaning Rest
30 Second Wall Sit

A.
Deadlift
Set 1: 20 Reps @ 60%
Rest 3 minutes
Set 2: 10 Reps @ 70%
Rest 2 minutes
Set 3: 10 Reps @ 75%

B.
Three rounds for time:
50 Foot Sandbag Lunge (100/70lbs)
15 Burpees Over Sandbag (Facing)

Rest 3 minutes, followed by…

Three rounds for time:
200 Meter Run
30 Russian Kettlebell Swings (24/16kg)

Rest 3 minutes, followed by…

Three rounds for time:
200 Meter Run
30 Box Jump Overs (24/20″)

C.
Three sets of:
Banded Hamstring Curls x 60 seconds
Rest as needed
Single Leg Glute Bridges x 10-12 reps
Rest as needed

D.
Four sets of:
Farmers Carry x 2 minutes
Hollow Hold x 30 seconds
V-Tuck Hold x 30 seconds
Rest 60 seconds

Athlete Notes:
Grind, rest, repeat. That’s what we’ve got on the menu for today. There’s nothing fancy that should trip you up so we want you to push the pace and keep moving the entire time. For the first segment we’re looking a consistent pace on all three rounds. Get comfortable lunging with that sandbag on your shoulders and then find a rhythm on the burpees. The second segment is just all go. Run fast and hang on to the kettlebell for the swings. The third segment is the same, but please be careful on the box jump overs. If you want to step down for safety purposes, please do so.

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.

Running Option
Ten sets of:
200 Meter Jog
100 Meter Sprint @ 95%Effort
100 Meter Walk