**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
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.
Build to Today’s Heavy Overhead Squat
B.
Every 2 minutes, for 14 minutes (7 sets):
Snatch + 2 Hang Snatches
Begin your sets at 60% and build.
If you performed the complex 3 weeks ago, try to perform all sets within 10% of your heaviest successful complex. There is no additional overhead squat today
C.
Eight sets of:
2 Snatch Pulls to Knee + Snatch @ 85-95%
Rest as needed
The first two pulls will be only to your knee – focusing on perfect weight distribution keeping your hips down and chest up on separation..then snatch the weight.
D.
Complete four rounds for time of:
2000 Meter Bike Erg or 2500/2000 Meter Echo Bike
15 Kettlebell Deadlifts (24/16kg)
50 Foot Kettlebell Front Rack Walking Lunges (24/16kg)
General Training Notes:
Aerobic posterior blast coming up today. We’re looking for the bikes to be a bit of recovery so that you can push for unbroken on the deadlifts and lunges, but don’t slack off too much on them or you’ll get left in the dust. What pace can you hold on the bike while still pushing through the weighted movements?
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 3 minutes, for 15 minutes (5 sets of):
30 Second Max Effort Sprint
Mixed Modal Option
Against a 4 minute clock:
*Max Burpee Box Overs to 30 Inches
(You may use your hands, but feet must pass over the box)
*Every minute, including 0:00 you must perform 12/9 calorie echo, assault, or bike erg (55+: 10/7 calories).
Rest 2 minutes and when the clock reaches 6:00, perform
For time:
80/60 Calorie Row
When the clock reaches 12:00, repeat the workout for THREE full sets
Wear a weight vest of ruck if you would like to make this extra spicy
Additional Work Option
Five sets of:
Sandbag (or D-Ball) Over the Bar x 8 reps
Rest 60 seconds
Pick a heavy sandbag or D-ball – something you probably couldn’t do for more than8 reps in a set, then power clean it up to your chest, get your hands under it, and drive/throw it over a yoke, rack, jerk blocks or any other barrier you can create that is at approximately sternum level. This movement should resemble a sandbag clean and jerk.
Three sets for max weight of:
100-Foot Harnessed Bear Crawl
Rest 3 minutes
This is a strength training session, not conditioning. This needs to be HEAVY. Most of your weight should be on your hands as you bear crawl. Use short, fast, choppy steps. If you are not feeling this in your glutes, you are doing something wrong.
Additional Work Option
Using a reverse hyper, accumulate the following, not for time…
50 Single Leg Reverse Hypers (each leg) with 40-50% of your bodyweight.
Followed by…
50 Double Leg Reverse Hypers with 70-80% of your bodyweight.
*If you don’t have access to a reverse hyper, perform the following…
Three sets of:
12-15 Single Leg Barbell Glute Bridges (each leg)
15 Double Leg Barbell Glute Bridges
Rest as needed