June 7, 2024 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three rounds at 70-80% effort of:
10/7 Calorie Bike or Row
100-Foot Suitcase Carry (each arm)
10 Seated Empty Barbell Good Mornings
10 Seated Barbell Presses
15 Med-Ball Bearhug Squats
30 Band Pull-Aparts

A.
Every minute on the minute, for 12 minutes:
Push Press x 3 reps @ 65%

B.
Eight sets of:
Close Grip Bench Press x 3 reps @ 65-70%
Rest 45 seconds between sets

C.
Every 8 minutes, for 24 minutes (3 sets for times of):
30 Toes to Rings
100 Foot Handstand Walk OR 10 Wall Walks
30 V-Ups
1000/900 Meter Row

D.
Three to Four sets of:
6-8 Bent Over Rows
Rest 30 seconds
8-10 Half Kneeling Single Arm Presses (each arm)
Rest 1-2 minutes between sets

Athlete Training Notes
We’ve got some interval work coming up today that is primarily going to challenge your core and shoulders. The nasty part though is that it ends on the row. Your goal should be 1-2 sets on the toes to rings, taking about 60 seconds or so. After that we’re looking for 60-90 seconds max on the handstand walk or wall walks. Up next is our 30 v-ups which, if done in 1-2 sets should only take about 45 seconds or so. That leaves you with 4:45 to finish your 1000 meter row. Given that you should be rowing faster than that, ideally your times are around 6:30-7:00 on this which gives you a 60-90 second rest before getting back at it! Goal is consistency. We want to be able to live comfortably in an elevated heart rate.

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.

Shoulder Health
Three sets of:
10-12 Tempo Reverse Snow Angels @ 1111
Rest as needed

Followed by…

Three sets of:
10-12 Dumbbell External Rotations (each arm)
Rest as needed

Followed by…

Three sets of:
30 Banded Face Pulls
Rest as needed

Strongman Pump
Five sets of:
50 Foot Hand Over Hand Rope Pull
Max Unbroken Dumbbell Bench Press
Rest 1-2 minutes between sets

*Aim for a dumbbell weight that you can perform 10+ reps with.

Skill Work
Every minute, on the minute, for 12 minutes (3 sets of):
Station 1: Handstand Skill of Choice
Station 2: 60 Second Jump Rope Skill of Choice
Station 3: 4-10 Muscle Ups (ring or bar)
Station 4: 60 Second Easy Bike

*This is meant to be skill work, not crazy intensity. Focus primarily on quality of movement here.

35-54 Variation:
2-8 Muscle Ups

55+ Variation:
1-3 Muscle Ups or 3-6 Chest to Bar Pull Ups

Pure Conditioning
Four sets of:
45 Second Row/Bike/Ski/Jog
Rest 2:15 between sets

After the 4th set, rest an extra 2 minutes, then…

Twenty sets of:
30 Second Row/Bike/Ski/Jog
Rest 30 seconds between sets

*Goal is maximum sustainable pace for both portions. These will vary given the different work:rest ratios.