November 24, 2021 – Invictus Athlete Program

Primary Training Session
Movement Primer
Three rounds at 70-80% effort of:
10/7 Calorie Bike OR 200 Meter Jog
10 Empty Barbell Good Mornings
20 Seated Horizontal Banded Rows
30 Banded Hamstring Curls (light resistance)
60 second Plank Hold from Elbows
100-Foot Sandbag Bearhug Carry (slow pace)

A.
Every 3 minutes, for 15 minutes (5 sets) of:
Deadlift x 1 rep @ 90%

B.
“12 Days of Thankfulness”
1 250 Meter Row
2 Muscle-Ups
3 Dumbbell Thrusters (55/35 lbs)
4 Burpee Box Jumps (24″/20″)
5 Strict Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings (32/24 kg)
8 Single-Arm DB or KB Snatches (4 each arm)
9 Toes to Bar
10 Walking Lunges with Dumbbells (55/35 lbs)
11 Ring Dips
12 Man-Makers (55/35 lb DBs)

*Man-Maker = DBs to floor, kick back, push-up, row left, row right, jump feet in, power clean, push press.

Well, it’s not quite Christmas yet, but there might not be a better way to give thanks and earn a Thanksgiving meal than slogging through a fun, longer effort. Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 250 Meter Row
2 – 2 Muscle-Ups, 250 Meter Row
3 – 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
4 – 4 BBJ, 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
. . . and so on.

Post your time to the blog, but it’s not my primary concern. Have some fun with friends as you do this and be thankful that your fitness allows you to think things like this are fun.

Athlete Notes:
Today’s a great day to be thankful! Every year we put you guys through this workout. There’s no strategy, and really we don’t care all too much about scores. What we do care about is that you get with some friends and enjoy this workout together and be thankful that our fitness allows us to call things like this “fun”.

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.

Strength Accessory Option
A.
Three sets of:
Barbell Hip Thrusts x 6 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 15 seconds
Band Pull-Throughs x 15 reps @ 20X1
Rest 15 seconds
Nose-to-Wall Handstand Hold x 60 seconds
Rest 60 seconds

B.
For movement quality and muscle activation:
50 Banded Good Mornings
75 Banded Biceps Hammer Curls
100 Banded Hamstring Curls

Keep a steady pace with a light band.

BikeErg Option
Two sets of:
8 minutes at 80% of 20 minute test
60 seconds rest
6 minutes at 90%
60 seconds rest
4 minutes at 100%
60 seconds rest
2 minutes at 110+%
Rest 4 minutes

Running Endurance Option
Every 6 minutes, for 36 minutes (6 sets) for distances of:
4 Minutes of Running

Today’s pacing is up to you, but I would like to see consistent distances with no more than 30-40 meter variation from your first to your final set. This is your opportunity to learn how to moderate your effort levels to maintain consistency over the course of workouts. Think about running smooth at 85% effort or so for the first set, and understand that in order to match your results in each successive interval you’re going to need to work harder as a percentage of effort. Embrace the challenge and discomfort.

Rowing Endurance Option
Every 8 minutes, for 32 minutes (4 sets) for distances of:
5 Minutes of Rowing @ 90-95% of 2k PR Pace
(easy recovery rowing during the 3-minute rest period)