May 2, 2022 – Invictus Athlete Program

Primary Training Session

Get Moving || Warm-Up
Three sets of:
200 Meter Run
10-15 Dumbbell Squat Cleans (35/20 lbs)
10 Burpees to a Target
Rest 1:1 or Alternate full rounds with a partner “you go/I go” style.

A.
Back Squat
Set 1 – 5 reps @ 70%
Set 2 – 3 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 rep @ 80%
Set 5 – 1 rep @ 85%
Set 6 – 1 rep @ 90%
Set 7 – 1 rep @ 96%
Set 8 – 1 rep @ 101%+
Rest 2-3 minutes between sets

B.
Complete five rounds for time of:
100-Foot Kettlebell Farmer Carry (32/24kg)
15 Thrusters (95/65lbs)
15 Toes to Bar

*Every 3 minutes, including 0:00, perform:
15/10 Calorie Row

You will pick up where you left off every round until all 5 rounds have been completed.

C.
Three sets of:
Sandbag Lunge x 12-16 steps total
Rest as needed

Hug the sandbag and do not let it rest on your leg at the bottom

D.
Three sets of:
Max Reps Barbell Glute Bridges x 60 seconds (95/65 lbs)
Rest 60 seconds
Max Reps Stiff Leg Kettlebell Deadlifts x 60 seconds (Moderate Weight)
Rest 60 seconds

Athlete Notes:
This is all about how quickly you can work during a short window. Your grip is going to get smoked from this workout so find ways to relax it as much as possible. Wear grips on the farmer carry, it helps. Hang on to that barbell but try to relax your hands as much as possible in the press. Focus on driving with your legs in the row as opposed to over pulling with your arms. All of these things will add up over the course of this workout! Plus, the faster you go, the less rowing you have to do :).

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.

Assault Bike Endurance Option
20 minute Average Watt/RPM Test

*Note distance, calories, average watts, and average RPM’s at the end.

Mixed Modal Option
For time:
Complete as many rounds and reps possible in 5 minutes of:
500 Meter Row
50 Foot Handstand Walk
15/10 Calorie Assault Bike
100-Foot Dumbbell Farmers Carry (80-100/65-75 lbs)

Rest 60 seconds and continue from where you left off until you either complete 6 rounds the clock reaches 30:00