June 5, 2023 – Competition Program

**ANNOUNCEMENT**
You may notice that on SugarWOD our products are changing from Invictus Competition Program to Invictus Athlete Program. Nothing else will change about the programming itself. You will continue to enjoy your five regular training days and active recovery day. We highly recommend you move your subscription over to the SugarWOD app to enjoy additional benefits!

Sign up here

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…

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!

Benchmark Tracking. Say a workout, like “Fran”, comes up on the board. If you have been keeping track of your workouts then you will know what your old “Fran” time is. Say your old time was 5:45 with the prescribed amount of weight. That was 4 months ago. You can now set a new goal, say 5:15. By keeping better track of your workouts, you can set realistic goals.

Record Numbers & PRs. Besides knowing your numbers, keeping track of your workouts on SugarWOD will also be handy because it will automatically provide that 85% of your 1RM Deadlift – or whatever percentage you need – for you. No more workout math! Just log your score on Invictus’s whiteboard or in your own personal logbook. PRs are automatically calculated so you can see your progress and celebrate improvements!

See Workouts in Advance. You are able to view the upcoming week’s workouts on Sunday evenings so you can better plan your day, warm-ups, and other activities around what is programmed.

If you’d like to make the switch to the SugarWOD app to follow the Invictus Athlete or the Invictus Athlete+ Program then please email info@invictusathlete.com to notify them of your subscription cancellation on the website. Then, you can subscribe here.

Primary Training Session
Get Moving || Warm-Up
Three sets of:
Light Kettlebell Front Rack Carry x 100 Feet
Sandbag Hold x 60 seconds (You can march in place too as long as you keep everything tight)
Rest as needed

Followed by…

Three sets of:
Dumbbell Farmer Carry x 100 Feet
GHD Hip Extension x 15-20 reps
Plank Hold on Rings x 60 seconds
Rest as needed

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 2 minutes, for 20 minutes (10 sets):
Snatch + 2 Hang Snatches + Pause Overhead Squat

Begin your sets at 60% and build.
Pause in the overhead squat for 3 full seconds.

C.
Five sets of:
3 Snatch Pulls to Knee + Snatch High Pull @ 95-100%
Rest as needed

The first three pulls will be only to your knee – focusing on perfect weight distribution keeping your hips down and chest up on separation. The high pull should be performed as if you were going to snatch the weight.

D.
For total time…
Three rounds of:
24/18 Calorie Ski or Row
12 Double Dumbbell Snatch (70/50lbs)

Immediately followed by…

Three rounds of:
24/18 Calorie Ski or Row
12 Double Dumbbell Thrusters (70/50lbs)

E.
Three sets of:
Reverse Hyper x 20 reps @ 50% of 1-RM Deadlift
Rest as needed

Athlete Notes:
A good goal here is unbroken on the dumbbells. To do that, you’re going to have to be smart on those machines. You can’t drop pace too much because you’ll fall too far behind, but what pace can you hold that will allow for you to go to work on the dumbbells? We’re looking for around 65-80 seconds on the machines, and then around 45-60 seconds on the dumbbells including transition, this will bring you to a goal of about 2:20 per round. If you’re faster than that, keep it up, if you’re way off that pace, then we’re looking to drop calories or reps/weight on the dumbbells in order to keep up with that.