**ANNOUNCEMENT** You may notice that on SugarWOD our products are changing but nothing will change for you. However, if you want more options and access to our Invictus Masters Program then we recommend switching to the Masters Program on SugarWOD!
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 Masters program, you will also have access to the Invictus Athlete 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.
Activation & Warm-Up
3 Minutes Easy Row
30 Seconds Ring Rows
2 Minutes Medium Paced Row
15 Seconds Single-Arm Ring Row (R)
15 Seconds Single-Arm Ring Row (L)
60 Seconds Medium-Hard Row
30 Seconds Strict Pull-Ups (or banded strict pull-ups)
Back Squat Warm-Up Series
Low-Loaded Horse Stance x 30 seconds
Low-Loaded Horse Stance Squats x 6 reps
Low-Loaded Cossack Squats x 6 reps per side
Side-Bends x 12 per side
Good Morning x 6 reps
Kang Squat x 6 reps
Back Squat x 6 reps
A.
Strict Gymnastics Work
Banded Strict Muscle-Up x 10-15 reps (use this as a way to have your shoulders feel the range of motion needed in a muscle-up)
Three sets of:
False Grip Mount x 3 reps
Rest 30 seconds
Strict Ring Pull-Ups x 3-5 reps (you may stay in the false grip if you’d like)
Rest 30 seconds
Rest as needed, and then …
Every minute, on the minute, for 7 minutes:
Strict Ring Muscle-Up Transition x 1 rep
and then …
Three sets of:
Strict Ring Dips x 5-7 reps @ 3011
Rest 60 seconds
55+: Strict Dips x 1-4 reps @ 3011
B.
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%
C.
Every minute, on the minute, for 32 minutes (8 sets of):
Station 1: 15/12 Calorie Row (55+: 12/9 Calorie Row)
Station 2: 10 Lateral Burpees Over the Erg
Station 3: Max Calorie Echo or Assault Bike
Station 4: Rest
General Training Notes:
Now that we’ve finished a cycle of strict ring dips we are going to build on that with strict ring muscle-ups. Lets get you all STRONG on the rings! Please use a band for the movements if needed but I’d like everyone to be on the rings … with assistance or without. Then you are starting a new back squat cycle with higher volume, less intensity. Please make sure your knees are warmed up and ready to lift.
Now you get to hit a VO2 max conditioning session considering you did a Zone 2 piece yesterday. This is a bodyweight piece where max calories on the bike will matter. So complete your row and burpees at a measured pace. You should be sitting on the bike, ready to work at the call of 3,2,1, Go. Utilize the full 60 seconds for your calories and you can include roll over calories. Stand up tall immediately after the bike and work on recovering the lungs and moving the legs so the lactic acid can get flushed out. Lets see how many calories you all can hit!