November 5, 2024 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Spend 1-2 minutes in each of the following mobility pieces (on both sides where applicable):

–Banded Tricep Stretch
–Banded Perfect Stretch

Followed by…

Two sets of:
200 Meter Easy Jog
25 Foot Monster Walk (forward and backward)
20 Banded Good Mornings
20 Plate Hops

Followed by…

Two to Three sets of:
Clean Grip Romanian Deadlifts x 3 reps
High Hang Clean High Pulls x 3 reps
Hang Power Clean x 3 reps
Low Hang Squat Clean x 3 reps
Sotts Press x 3 reps
Front Squat x 3 reps
*Empty bar up to 95/65lbs

A.
Every 2 minutes, for 6 minutes (3 sets):
3 High Hang Cleans + 1 Jerk @ 63-68%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
High Hang Clean + Hang Clean + Jerk @ 73-78%
*May be performed as a single complex or drop and reset.

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean + Jerk @ 83-88%
*May be performed as a single complex or drop and reset.

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
Clean Pull + Clean & Jerk @ 85-90%
*Reset after the clean pull.

B.
Every 2:30 for 5 sets:
Bench Press x 5 reps @ 65-70%

C.
Option A:
Three sets of:
6-8 Ring Muscle Ups
Rest as little as possible to stay unbroken

Option B:
Three sets of:
8-10 Bar Muscle Ups
Rest as little as possible to stay unbroken

Option C:
Three sets of:
16-20 Chest to Bar Pull-Ups
Rest as little as possible to stay unbroken

D.
Every 4 minutes, for 16 minutes (4 sets of):
30 Heavy Rope Double Unders
5 Dumbbell Devil’s Press (50-70/35-50lbs)
50 Foot Dumbbell Walking Lunge (50-70/35-50lbs)

Conditioning Training Note
Strength building meets conditioning today. This one is going to be a full body burner because those heavy rope dubs and devil’s press are no slouch on the shoulders and then we push all that lactic acid straight to the legs on the lunges. Grip, shoulders, quads, glutes, heart rate, this one has it all. Try to finish rounds in less than 90-120 seconds to give yourself ample rest before the next set.

Optional Additional Work Sessions
Power Output
Option A:
Eight sets of:
50 Foot Sled SPRINT
Rest as needed for full recovery.
*Add a little more weight than last time.

Option B:
Eight sets of:
100-150 Meter Hill Sprint
Rest as needed for full recovery.

Strength Accessory
Three sets of:
8-10 Dumbbell Incline Bench Press
Rest 45 seconds
Max Unbroken Strict Pull-Ups
Rest 90 seconds

Followed by…

Five rounds, not for time of:
10 Stationary Dips
10 Inverted Rows

Masters Version
Three sets of:
8-10 Dumbbell Incline Bench Press
Rest 45 seconds
Max Unbroken Strict Pull-Ups
Rest 90 seconds

Followed by…

Three rounds, not for time of:
10 Stationary Dips
10 Inverted Rows

Machine Based Mixed Modal
Complete as many reps as possible in 9 minutes of:
1000/900 Meter C2 Bike or 500/450 Meter Row
10 Burpees Box Jump Overs (24/20″)
500/450 Meter Row or 1000/900 Meter C2 Bike
10 Burpees Box Jump Overs (24/20″)
400 Meter Run or 500/450 Meter Ski
Max Wall Walks in the remaining time
Rest 3 minutes between sets and repeat for THREE total sets.

35-54:
Complete as many reps as possible in 9 minutes of:
900/800 Meter C2 Bike or 450/400 Meter Row
10 Burpees Box Jump Overs (24/20″)
450/400 Meter Row or 900/800 Meter C2 Bike
10 Burpees Box Jump Overs (24/20″)
400 Meter Run or 500/450 Meter Ski
Max Wall Walks in the remaining time
Rest 3 minutes between sets and repeat for THREE total sets.

55+:
Complete as many reps as possible in 9 minutes of:
900/800 Meter C2 Bike or 450/400 Meter Row
6 Burpees Box Jump Overs / Step-Overs (24/20″)
450/400 Meter Row or 900/800 Meter C2 Bike
6 Burpees Box Jump Overs / Step-Overs (24/20″)
400 Meter Run or 500/450 Meter Ski
Max Wall Walks in the remaining time
Rest 3 minutes between sets and repeat for THREE total sets.

Zone 2 Running
32 Minute Zone 2 Bike or Jog

*Every 4 minutes, starting at the 4:00 mark, perform 1 Legless Rope Climb + 2 Rope Climbs + 25-50 Foot Handstand Walk” “32 Minute Zone 2 Bike or Jog

35-49:
*Every 4 minutes, starting at the 4:00 mark, perform 1 Legless Rope Climb + 2 Rope Climbs + 25 Foot Handstand Walk

50-54:
32 Minute Zone 2 Bike or Jog

*Every 4 minutes, starting at the 4:00 mark, perform 1 Legless Rope Climb to 12′ + 2 Rope Climbs to 12′ + 15 Foot Handstand Walk

55-59:
32 Minute Zone 2 Bike or Jog

*Every 4 minutes, starting at the 4:00 mark, perform 3 Rope Climbs to 12′ + 15 Foot Handstand Walk or 15 Handstand Marching

60+:
32 Minute Zone 2 Bike or Jog

*Every 4 minutes, starting at the 4:00 mark, perform 2 Rope Climbs to 12′ + 10 Foot Handstand Walk or 10 Handstand Marching (attempts count)