March 19, 2024 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three rounds of:
10/7 Calorie Row
5 Strict Pull-Ups
20 Alternating Plank Position Shoulder Taps
10 False Grip Ring Rows
20-30 Second Nose to Wall Handstand Hold

A.
Ten reps of:
Bad Cheerleader Jump to Bar

Followed by…

Ten reps of:
Swinging Knees-To-Bar

Followed by…

Five sets of:
Target Reach Swing + Air Chair Swing x 1 rep

Followed by…

One set of:
60 Seconds Max Bar Muscle Ups
*If you break you are done.

B.
Option A:
Every minute, on the minute, for 10 minutes:
50 Foot Handstand Walk

Option B:
Every minute, on the minute, for 10 minutes:
25 Foot Handstand Walk or 3 Wall Walks

Option C:
Every minute, on the minute, for 10 minutes:
25 Foot Handstand Walk Over Obstacle

C.
Every minute, on the minute, for 30 minutes (6 sets of):
Station 1: 17-20/13-16 Calorie Row
Station 2: 6-8 Bar Muscle Ups OR Pullovers
Station 3: 17-20/13-16 Calorie Echo/Assault Bike
Station 4: 40 Cross Overs + Max Strict Handstand Push-Ups
Station 5: Rest

General Training Notes:
Today’s EMOM is a mix of cardio and skills. What we’re looking for is going to actually translate to about 90 seconds of work and 30 seconds of rest between the row and going straight into the bar muscle ups. After that you’ve got basically 2 minutes of work followed by 1 minute of rest with the bike to crossover to strict handstand push-up station. We want you maintaining consistent paces on the row and bike that end up taking around 50-55 seconds. Do not hammer the machines to get more rest because we want you moving straight from them into the skills minutes.

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.

Additional Cardio Option 1 “Winners and Losers”

Two sets for times of:
21/17 Calorie Row
15 Front Squats (115/85lbs)
15/12 Calorie Row
12 Front Squats (115/85lbs)
9/7 Calorie Row (115/85lbs)
Rest or alternate full sets 1:1 with a partner until you’ve each completed TWO sets.

35-49: 105/75 lbs
50-54: 95/65 lbs
55-59: 75/55 lbs
60+: 65/45 lbs

Strongman
Every minute, on the minute, for 12 minutes (6 sets of):
Station 1: Max Distance Sandbag Bearhug Carry (150-200/100-150lbs)
Station 2: 50 Second Kettlebell Farmer Hold (70-106/53-70lbs)

55+: 100-150/50-100 lbs; 53-70/35-53 lbs

Plyometrics and Power Output
Three sets of:
3 Depth Drops
Rest 15 seconds between reps and 90-120 seconds between sets

Followed by…

Three sets of:
3 Single Leg Medball Bounds + Vertical Toss
Rest 30 seconds between ;egs and 2 minutes between sets

Followed by…

Three to Four sets of:
10 Step Sprint Start
Rest as needed

*Complete 10 steps at full speed before throttling down.

Additional Cardio Option 2
55 Minute Echo or C2 Bike @ Zone 2 Pace
*At the 7, 14, 21, 28, 35, 42, and 49 minute marks perform a 7-10 second burst for max wattage, then settle back into your zone 2 pace.