October 16, 2021 – Invictus Athlete Program

Primary Training Session
Muscle Activation
Two sets of:
100-Foot Pec-Activated Med-Ball Walks
Rest as needed

Skill-Based Movement Primer
Against a 3-minute running clock, complete as many reps as possible of:
25-Foot Handstand Walk
1-5 Unbroken Ring Muscle-Ups

Rest 60 seconds, and then…

Against a 3-minute running clock, complete as many reps as possible of:
12 Overhead Squats (95/65 lbs)
100-Foot Sandbag or D-Ball Carry (150/100lb.)

Rest 60 seconds, and then…

Against a 3-minute running clock:
Max Distance Row

Rest 3 minutes and repeat the entire 8 minutes again.

A.
Every 3 Minutes, for 12 Minutes (4 sets) of:
Banded Deadlifts x 12 reps @ 40 of 1-RM

Stand with the bar as fast as you can. Lower the bar to a deadstop and repeat for all reps.

The band tensions should add about 25% tension at lockout of what your current 1-RM Deadlift is.

B.
Every minute, on the minute, for 32 minutes (8 sets of each):
Minute 1 – 12-15/9-12 Calories of Assault Bike
Minute 2 – 30 Double-Unders + 5 Burpee Box Jump Overs (24/20″)
Minute 3 – 12-15/9-12 Calories of Ski Erg, Bike Erg or Rowing
Minute 4 – 12-15 Toes-to-Bar

C.
Four rounds for quality of:
60 second Plank
50 foot Suitcase Carry (25ft each side)

Athlete Notes:
Just when you thought the EMOM’s were going away, you thought wrong! Here we are with a perfect Saturday workout. We like to call it “earning your weekend”. Set a goal in your head for each of the stations and try to stick to that goal as best you can. Remember, each station should take no more than 30-40 seconds for the first few rounds. As you get more fatigued, that time will start to increase. Dig in deep and hold on as best you can!

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.

Strongman Option

Every minute, on the minute, for 10 minutes (10 sets) for times:
4-6 Sandbag Cleans as fast as possible (150/100lbs.)

Running Endurance Option
Every 2:30, for 25 minutes (10 sets of):
20/15 Calorie C2 Bike Sprint

Running Endurance Option
Every 3 minutes, for 24 minutes (8 sets) for times of:
Run 200 Meters @ 100% of your 400m PR pace
Jog 200 Meters @ active recovery pace

Rowing Endurance Option
Five sets for times of:
Row 250 Meters @ 500m PR pace
Rest 30 seconds
Row 200 Meters @ 500m PR pace
Rest 30 seconds
Row 150 Meters @ 500m PR pace
Rest 30 seconds
Row 100 Meters @ 500m PR pace
Rest 2 minutes and 30 seconds