November 6, 2024 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three rounds at ascending effort of:
250 Meter Row
15 Russian Kettlebell Swings
100 Foot Farmer Carry
30-45 Second Nose to Wall Handstand Hold

A.
Every 2 minutes, for 16 minutes (8 sets of):
Front Squat
Sets 1-3: 3 reps @ 63-68%
Sets 4-6: 2 reps @ 73-78%
Sets 7-8: 1 rep @ 78+%

B.
Every 3 minutes, for 9 minutes (3 sets of):
Deadlift x 10 reps @ 50-55%

C.
Every minute, on the minute, for 24 minutes (6 sets of):
Station 1: 50 Double Unders
Station 2: 8-10 Double Kettlebell Hang Clean and Jerks (53/35lbs)
Station 3: 2-3 Rope Climbs OR 50-75 Foot Handstand Walk OR 3-5 Wall Walks
Station 4: 250 Foot Shuttle Run (25 foot increments)

D.
Accumulate 30 Strict Toes to Bar

Conditioning Training Note
EMOM’s are a great way to get in a lot of volume while moderating the intensity and keeping us from competing every single day. Your goal on today’s workout is 30 seconds on station 1, unbroken on station 2, 30-45 seconds on station 3, less than 50 seconds on station 4. Prepare for this one to get a little grippy.

Optional Additional Work Sessions
Rotational Strength
Every 2 minutes, for 8 minutes (four sets):
Seated Box Jump x 5 reps

Followed by…

Every 2 minutes, minutes for 8 minutes (four sets):
Broad Jump x 5 reps

Strongman
Five sets for times of:
20 Dumbbell Box Step Ups (1×70/50lbs to 24/20″)
Rest 60-90 seconds between sets

35-44: 1 x 70/50 lbs
45-54: 1 x 60/40 lbs
55-59: 1 x 50/35 lbs
60+: 1 x 40/25 lbs

*Make sure to follow strict quarterfinal standard here.

Rowing Intervals
Six sets of:
30 Second Echo/Assault Bike @ 90-95% of “Power Hungry” Pace
Rest 15 seconds
15 Second Echo/Assault Bike @ 105+% of “Power Hungry” Pace
Rest 2 minutes between sets

Followed by…

Six sets of:
2 Minute Echo/Assault Bike @ 70-75% of “Power Hungry” Pace
Rest 60 seconds between sets

Grip
Three sets of:
Max Distance Plate Pinch Carry (25-35/15-25lbs)
Rest as needed