**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
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.
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.
Mixed Modal Team/Partner
Five sets each of:
400 Meter Assault Run
500/400 Standing Bike Erg (Damper 10)
Rest 1:1 or Alternate with a partner
After partner 2 finishes their 5th set, perform the following…
Five sets of:
20/15 Calorie Ski Erg
15 Down Ups
20/15 Calorie Echo Bike
Rest 1:1 or Alternate with a partner
Bike Erg Option
30-42 Minute C2 Bike @ Zone 2 Pace
*Every 6 minutes, including at 0:00, perform either 1-2 Pegboards OR 6-8 Ring Muscle Ups
Additional Work
Four sets of:
Overhand Barbell or Axle Hold x 30-40 seconds (Max Weight)
Rest as needed
Strict Chest to Wall Handstand Push Ups x Max Reps
Res as needed