**ANNOUNCEMENT** The first thing 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
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.
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
Complete for max distance:
20 Minute Run
Note your average pace per 400 meters.
Ex.
Say hypothetically you ran 5000 meters
(1200 seconds / 5000 meters )*(400 meters) = 96 seconds/400 meters
This will equal 1:36/400 meters.
Find your pace and that is what we will be referencing in future run sessions as “Threshold Pace”
Additional Work
Four sets of:
200 Foot Sandbag Bearhug Carry
100 Double Unders
Rest 60 seconds between sets
Additional Work
Every minute, on the minute, for 10 minutes:
15 GHD Sit-Ups
*Farmer Hold the remainder of the minute (HEAVY)*