June 7, 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
Every 4 minutes, for 12 minutes (3 sets) of:
15/12 Calories of Rowing or Bike Erg
4 Strict Pull-Ups
4 Strict Toes-to-Bar
4 Kipping Pull-Ups
12 Burpees to Pull-Up Bar

A.
Ten sets of:
2 Push Press (70+%)
Rest 45 seconds between sets

*Build based on quality over the 10 sets.

B.
Every minute, on the minute, for 10 minutes:
30-50 Foot Handstand Walk

Work on either going fast or performing a pirouette or obstacle course.

C.
For time:
400 Meter Run
50 Toes to Rings
400 Meter Run
15 Bar Muscle Ups
400 Meter Run
15 Bar Muscle Ups
400 Meter Run
5 Rope Climbs
400 Meter Run
5 Rope Climbs

D.
Three sets of:
10-12 Single Arm Incline Dumbbell Bench (each arm)
Rest as needed

Followed by…

Three sets of:
12-15 EZ Bar Skull Crushers
Rest as needed

Athlete Notes:
You’re going to be seeing a lot more running over the next few weeks. It’s summer, why not? Mixed in with some hard efforts on those 400’s we’ve got some higher skill gymnastics work. Your goal is slightly off mile pace for all the 400’s, 2-3 sets for the toes to rings, 1-2 sets for both rounds of the bar muscle ups, and then just keep climbing on those ropes. See if pushing the run a little harder forces you to break more on the gymnastics, or if you are capable of hitting those runs at a fast pace and still going hard on the gymnastics. The run is a good opportunity to shake the arms out, but don’t slow up, we want to see what you’re capable of.