June 9, 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.

Get Moving || Warm-Up
2 Minute Bike or Row
20 Glute Bridges
6-8 Bird Dogs each side

Followed by…

2 Minute Bike or Row
20 Barbell Back Squats
25 Foot Banded Monster Walk Each Direction

A.
Five sets of:
5 Tempo Front Squats @ 2211 (60%)
Rest 2 minutes between sets

B.
Every 2 minutes, for 6 minutes (3 sets) of:
3-Position Clean + 1 Split Jerk@ 60%
(Hang Clean, Hang Clean Below Knee, Floor)

Followed by…

Every 2 minutes, for 6 minutes (3 sets) of:
Clean Lift-Off to Knees + Clean + Jerk @ 70-75%

Followed by…

Every 2 minutes, for 6 minutes (3 sets) of:
Clean + 2 Jerks @ 75-85%

Followed by…

Three to Five sets of:
Clean + Jerk @ 80%+
Rest as needed

C.
Complete for time:
1000 Meter Ski Erg or Row
20 Shuttle Runs (25 foot increments)
1000 Meter Row
Accumulate 3 Minute Sandbag Hold (150/100lbs)
1000 Meter Row
20 Shuttle Runs (25 foot increments)
1000 Meter Ski Erg or Row

35 Minute Time Cap

For the sandbag hold, you must have your hips extended. Your knees may be slightly bent. The sandbag may not rest on your legs.
D.
Every minute, on the minute, for 4 minutes:
15 GHD Sit Ups
Followed by…
Mountain Climbers the remainder of the minute

Rest 60 seconds

Every minute, on the minute, for 3 minutes:
15 GHD Sit Ups
Followed by…
Mountain Climbers the remainder of the minute

Athlete Notes:
Straight cardio with a little twist. We are looking for consistent splits on the machines and shuttle runs, and then we want to see how long you can hang on to that sandbag for. If you hit the team semi’s workout then this lighter sandbag should feel much easier than the 200/150lbs. Start out with a pace that you can maintain and then lean into the pain a little bit, then after the sandbag it’s time to hit the gas pedal. Stay on that throttle all the way through to the finish line.