March 10, 2021 – Invictus Athlete Program

Primary Training Session
Mobility & Activation
Two sets of:
45 seconds Band Assisted Lat Stretch (right)
45 seconds Band Assisted Lat Stretch (left)
45 seconds Band Assisted Hamstring Floss (right)
45 seconds Band Assisted Hamstring Floss (left)
10 Plate Ground to Overhead
Rest as needed

followed by …

Two Sets:
10 Calorie Assault Bike @ medium pace
10 Bird Dogs
10 Dead Bugs
3-5 Dragon Flags

A.
Three sets of:
Band-Resisted Quadruped Hip Extension x 15 reps @ 1011
Immediately followed by…
Single-Leg Hip Thrust x 10 reps @ 10X1
Rest 45 seconds and switch legs

B.
Six sets for times of:
20/15 Calorie Ski Erg or Row Sprint
Rest 30 seconds
20/15 Calorie Bike Erg or Assault Bike Sprint
Rest 30 seconds
20/15 Calorie Row Sprint or Burpee
Rest 30 seconds
20/15 Calorie Assault Runner or 200 Meter Run
Rest 90 seconds

Note your times per set, and then total time for the duration of the workout.

C.
Every 90 seconds, for 24 minutes (4 sets):
Station 1 – Dumbbell Death March x 14-16 steps @ 3011
Station 2 – Slider Hamstring Curls x 10-12 reps @ 2111
(if you don’t have a Valslide or furniture sliders, perform prone lying banded leg curls for 20-25 reps)
Station 3 – Hollow Body Hold x 60 seconds
Station 4 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

Athlete Notes:
Today’s primary session is focused on giving those lungs a good flush before Friday. Assess how you feel coming into Wednesdays session and based on your recovery, energy and mental acuteness, take the workout at your own pace. We want you chomping at the bit come Friday for the Open so volume is low today and enjoy the good sweat session! Make sure your nutrition is dialed in, you’re drinking a healthy amount of water and prioritize your recover.

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
Complete as many rounds and reps as possible in 10 minutes of:
8 Chest-to-Bar Pull-Ups
16 Push-Ups
200 Meter Run

Rest 2 minutes, and then. . .

Complete as many rounds and reps as possible in 10 minutes of:
6 Strict Pull-Ups
12 Strict Handstand Push-Ups
200 Meter Run

Rest 2 minutes and then. . .

Complete as many rounds and reps as possible in 10 minutes of:
4 Ring Muscle-Ups
24 Air Squats
200 Meter Run

Running Endurance Option
Six sets for times of:
Run 800 Meters
Rest 2 minutes

Push the pace. Keep your fastest and slowest times within 6 seconds of each other, but that final set should be a full effort to stay within your time window.

Rowing Endurance Option

Every 6 minutes, for 30 minutes (5 sets) for distances of:
4 Minutes of Rowing @ 1-second faster than 2k PR Pace
(easy recovery rowing during the 2-minute rest period)