June 6, 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 rounds at ascending effort of:
12/9 Calorie Bike
100 Foot Farmer Carry
10 Goblet Squats
30-45 Second Wall Sit

A.
Back Squat
Every 2 minutes, for 14 minutes (7 sets of):
Set 1 – 5 reps @ 60%
Set 2 – 4 reps @ 70%
Set 3 – 3 reps @ 75-80%
Set 4 – 2 reps @ 80-85%
Set 5 – 8 reps @ 60%
Set 6 – 8 reps @ 60%
Set 7 – 8 reps @ 60%

B.
Every 2 minutes, for 10 minutes (5 sets of):
10 Power Cleans (45-50%)

C.
Every minute, on the minute, for 32 minutes (8 sets of):
Station 1: 15-20/12-15 Calorie Row
Station 2: 17-20 Lateral Burpees Over the Erg
Station 3: Max Calorie Echo or Assault Bike
Station 4: Rest

Athlete Notes:
An EMOM on a Tuesday? There will be a lot of these this cycle so get used to it. Today is all about building that engine. Set an aggressive goal and then try to hold on to it. We’d like for you to be around 50 seconds or so on the first row, around 50 seconds on the burpees, and then hit the bike hard. Those first two stations should basically be finish, take a quick gasp of air, and then hit the next movement. Take advantage of that rest, but be ready for it to go by a lot faster than you want it to.