June 16, 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
Three sets for times of:
30/22 Calories of Rowing
4 x (Muscle-Up + Ring Dip)
6 Clusters (95-135/65-95 lbs)
8-10 Chest-to-Bar (fast and efficient)
Rest 2 minutes

A.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 2 reps
*Set 5 – 90% x 2 reps
Rest as needed

B.
Every 10 minutes, for 30 minutes (3 sets):
12 Deadlifts (315/225 lbs)
20/15 Calories of Rowing
9 Deadlifts
20/15 Calories of Rowing
6 Deadlifts
20/15 Calories of Rowing

C.
Complete as many rounds and reps as possible in 20 minutes of:
400 Meter Run
21 Toes-to-Bar

Athlete Notes:
Make sure you are moving well! We want control and good reps when it comes to the deadlifts so it is ok to modify the weight down to make sure you are moving properly. Then you can really push yourself on part D with your run pace and large sets of toes to bar. One goal we want for everyone to set on the running/toes to bar is to make sure you never are walking. Once you come off of the bar, start running right away!

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.

Aerobic/Gymnastics Accessory Option
Complete rounds of 21, 15 and 9 reps for time of:
Calories of Assault Bike
Burpee to Target 6″ Above Standing Reach

Rest until the running clock reaches 10:00, and then…

Complete rounds of 21, 15 and 9 reps for time of:
Calories of Assault Bike
Burpee Box Jump-Overs (24″/20″)

Rest until the running clock reaches 20:00, and then…

Complete rounds of 21, 15 and 9 reps for time of:
Calories of Assault Bike
Burpee Box Jump-Overs (30″/24″)

Running Endurance Option
Every 8 minutes, for 40 minutes (5 sets) for distances:
2:30 Minutes at 90+% of 1-Mile PR Pace
Rest 30 seconds
2:30 Minutes at 90+% of 1-Mile PR Pace

Note distances for each of the five sets. Try to maintain a consistent pace. You should feel like you could go faster after your first and maybe your second sets…set three should feel like work to maintain your paces.

Rowing Endurance Option
Fifteen (15) sets for distances of:
90 seconds of Rowing
Rest 60 seconds

Your goal for this session should be consistent pacing across all 15 sets. Your perceived rate of exertion throughout this session should increase every set, such that by the time you reach the 10th set you should be over 90% effort to match your earlier efforts.