Welcome to Invictus Engine! – You’ll see below that the format of our program provides you with 10 different training options categorized by modality and energy system and puts the power in your hands to structure your training schedule around your priorities. For example, a three-day/week training schedule might look like this:
- Monday – Running Session – VO2 Max Priority
- Wednesday – Rowing Session – Lactate Threshold Priority
- Saturday – Running Session – Aerobic Threshold Priority
Or if you want to train just 3x/week but really focus on an energy system instead of a modality, you may choose to do just the VO2 Max, Lactate or Aerobic Threshold sessions – one each from the running, rowing and mixed-modal options.
Alternatively, if you would like to train 6 days/week, your training schedule might look something like this:
- Monday – Running Session – VO2 Max Priority
- Tuesday – Mixed-Modal Session – Aerobic Threshold Priority
- Wednesday – Rowing Session – Lactate Threshold Priority
- Thursday – Swimming Technique Session
- Friday – Mixed-Modal Session – VO2 Max Priority
- Saturday – Running Session – Aerobic Threshold Priority
The power to choose is yours, but your coaches are here to help! Please let us know how we can best guide you in the comments, and via the private Facebook page – which is titled “Invictus Engine.” Please also continue to post workout results to comments, simply noting the sessions as “VO2 Max Running Session” or “Lactate Threshold Mixed-Modal Session” followed by your results (times or distances). We look forward to following your progress and helping you get the most benefit from this program!
Running Sessions
Session 1 – VO2 Max Priority
Six sets for times of:
Run 800 Meters @ 100% of 1-Mile Pace
Rest 2-3 minutes
Your rest period should be sufficient enough to keep your paces, so take your full three minutes of rest unless you know you’re capable of maintaining your paces.
Session 2 – Lactate Threshold
Five sets for times of:
Run 1000 Meters @ 100% of 1-Mile PR Pace
Rest as needed
For today’s effort, it’s up to you to determine how little time you need between sets while still achieving your prescribed pacing. Please note both your run time, and the amount of time you rest between each set. Your goal is to take as little rest as needed without falling more than 3-5 seconds behind your prescribed time for the 1000 meters. If you performed the 800 meters the week of May 11, refer to your notes regarding required rest time as a good guage for how you will approach this effort.
Session 3 – Aerobic Threshold
Four sets for times of:
Run 1600 Meters @ 80-85% of 1-Mile PR Pace
Rest 2 minutes
Your goal should be to maintain consistent pacing across all sets. If possible, wear a heart-rate monitor and track your heart rate at the conclusion of each interval, as well as at the end of your rest interval. Please post your heart rate numbers to comments, as well as your times.
Rowing Sessions
Session 1 – VO2 Max Priority
Every 5 minutes, for 40 minutes (8 sets of):
25/20 Calories of Rowing
15 Wall Ball Shots or 25 Air Squats
Session 2 – Lactate Threshold
Four sets for distances of:
4 Minutes of Rowing @ 90-95% of your 2k PR Pace
Rest 60 seconds
3 Minutes of Rowing @ 90-95% of your 2k PR Pace
Rest 60 seconds
2 Minutes of Rowing @ 90-95% of your 2k PR Pace
Rest 2-3 minutes
Session 3 – Aerobic Threshold
For time:
Row 6000 Meters @ 85-90% of 5k PR Pace
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Every 5 minutes, for 30 minutes (6 sets), for max calories:
60 seconds of Assault Bike
100-Foot Sandbag or Front-Racked Kettlebell Carry
These are all out efforts for max calories. You have 3+ minutes to recover, so go hard.
Session 2 – Lactate Threshold
Complete as many calories as possible in 5 minutes of:
30/22 Calories of Assault Bike
100 Double-Unders
Max Calories of Assault Bike
Rest 2 minutes and repeat for a total of FIVE sets.
Session 3 – Aerobic Threshold
Memorial Day “Murph” Options
Murph is a LOT of volume in regards to pull-ups and push-ups. While we highly encourage everyone to partake in this workout in some fashion to honor a great hero, we want to make sure that everyone is able to do so in a safe manner. Please do not hesitate to adapt the workout to fit your fitness level and capability. Please err on the side of caution if you’re unsure; we want to see each of you healthy and happy after this Memorial Day.
Option 1:
Complete as many rounds and reps possible in 35 minutes of:
400 Meter Run
immediately followed by two (2) rounds of…
10 Pull-Ups*
20 Push-Ups
30 Air Squats
–OR–
Option 2:
Four rounds for time of:
800 Meter Run
immediately followed by five (5) rounds of…
5 Pull-Ups*
10 Push-Ups
15 Air Squats
TIME CAP: 35 Minutes
–OR–
Option 3:
Partnered “Murph”
Complete as many rounds and reps as possible in 35 minutes of:
Partner 1: 400 Meter Run
Partner 2: AMRAP of 5 Pull-Ups + 10 Push-Ups + 15 Air Squats
Switch roles each time a partner completes the 400 meter run.
–OR–
Option 4:
“Murph”
For Time:
1600 Meter Run
100 Pull-ups
200 Push-ups
300 Air Squats
1600 Meter Run
Recommended Time Cap: 50 Minutes
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“A hero is someone who has given his or her life to something bigger than oneself.” – Joseph Campbell
Swimming Technique Session
Warm-Up Technique Drills
100 Meters – mix up finger tip drag, and thumb brushing by thigh
Rest 30 seconds
50 Meter Pull
Rest 15 seconds
50 Meter Kick
Rest 15 seconds
50 Meter Freestyle
Main Set
Goals – You should get 10 seconds of rest on the 25 meter intervals, and then pick the corresponding pace for the 50’s and 100’s. Try to maintain the same stroke count throughout the workout.
Four sets of:
25 Meters @ 80% effort (count your strokes)
on the following intervals: 25/30/35/40/45/50 seconds
Followed by…
Four sets of:
50 Meters @ 75% effort (count your strokes)
on the following intervals: 50/1:00/1:10/1:20/1:30/1:40
Followed by…
Four sets of:
100 Meters @ 70% effort (count your strokes)
on the following intervals: 1:40/2:00/2:20/2:40/3:00/3:20
Followed by…
Four sets of:
25 Meters @ 80% effort (count your strokes)
on the following intervals: 25/30/35/40/45/50 seconds
Cool Down Technique Drills
50 Meter Pull
(count your strokes – high elbows, long strokes-reach for your entry and finish long at the thigh)
Rest as needed
50 Meter Kick
(try 25 meters of butterfly kick on your back)
Rest as needed
50 Meter Drill of Your Choice
Rest as needed
50 Meter Kick
Rest as needed
50 Meter Pull
(count your strokes and compare to the first 50 meters)