June 9, 2021 – Invictus Athlete Program

Primary Training Session
Muscle Activation

Two sets of:
100-Foot Pec-Activated Med-Ball Walks
Rest as needed

Skill-Based Movement Primer
Four sets for times of:
30/22 Calories of Rowing
4 PERFECT Muscle-Ups + 8 Ring Dips
12 Push Presses (95-135/65-95 lbs)
10-15 Chest-to-Bar Pull-Ups (fast and efficient)
Rest 2 minutes

A.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 75% x 2 reps
*Set 5 – 85% x 2 reps
Rest as needed

B.
Against a 2:30 running clock:
20/15 Calorie Assault Bike
15 Bar-Facing Burpees
Max Reps of Deadlifts

Rest 90 seconds and repeat for a total of FOUR sets.

Set 1: 185/125 lbs
Set 2: 225/155 lbs
Set 3: 275/185 lbs
Set 4: 315/225 lbs

C.
Eight rounds for time
2 Rope Climbs
40 Double-Unders
20 Double Dumbbell Shoulder to Overhead (50/35 lbs)

Athlete Notes:
As we’ve been emphasizing in the skill-based movement primers, we want to see perfect, efficient muscle-ups. We’re going to pre-fatigue your triceps a bit before transitioning to the push presses, so use your legs and get a good drive on the barbell to save your arms.

You have an interval conditioning piece that is going to require you to push hard on the bike and burpees to give you time to knock out some deadlifts. You can’t pace through those first two elements if you want to accumulate a solid number of reps in the deadlifts. Give yourself some time to recover before you tackle the eight rounds. The first couple of rounds should fly by in this workout, but the rubber will hit the road after the halfway point and it’ll be a test of who can hang on to their paces best. As with the skill session, you need to prioritize leg drive in your shoulder to overhead to stay efficient and keep moving throughout this piece.

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.

Aerobic/Gymnastics Accessory Option
For time:
50/35 Calories of Assault Bike
100 Air Squats

Rest until the running clock reaches 10:00, and then…

For time:
100 Air Squats
75/50 Calories of Assault Bike

Rest until the running clock reaches 22:00, and then…

For time:
100/70 Calories of Assault Bike
100 Air Squats

If you want to add a little 🌶 wear a weighted vest.

Running Endurance Option
Every 6 minutes, for 36 minutes (6 sets) for distances of:
4 Minutes of Running

Today’s pacing is up to you, but I would like to see consistent distances with no more than 30-40 meter variation from your first to your final set. This is your opportunity to learn how to moderate your effort levels to maintain consistency over the course of workouts. Think about running smooth at 85% effort or so for the first set, and understand that in order to match your results in each successive interval you’re going to need to work harder as a percentage of effort. Embrace the challenge and discomfort.

Rowing Endurance Option
Every 8 minutes, for 32 minutes (4 sets) for distances of:
5 Minutes of Rowing @ 90-95% of 2k PR Pace
(easy recovery rowing during the 3-minute rest period)