October 2, 2021 – Invictus Athlete Program

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

Followed by. . .

Skill-Based Movement Primer
Against a 2-minute running clock:
Max Distance Row @ 2000 meter PR Pace

Rest 60 seconds, and then…

Against a 2-minute running clock, complete as many reps as possible of:
12 Push-Press (95/65 lbs)
12 Bar-Facing Burpees (SPRINT SPEED)

Rest 60 seconds, and then…

Against a 2-minute running clock, complete as many reps as possible of:
Legless Rope Climbs

Rest 3 minutes and repeat the entire 8 minutes again.

*Compare to September 4th. Goal is to beat your previous score!

A.
Every 2 minutes, for 10 Minutes (5 sets) of:
4 Deadlifts @ 75%

*The goal for these is to be concentric phase (lifting the bar). For the eccentric phase (lowering the bar) we want to see control, followed by a dead stop on the ground before proceeding to the next rep.

B.
“Holte”

For time:
1200 Meter Run
immediately followed by…
Three rounds of:
100-Foot Handstand Walk (25-foot unbroken segments)
10 Front Squats (185/135 lbs)
20 Burpee Box Jump-Overs (24″/20″)
30 Toes to Bar
immediately followed by…
1200 Meter Run

C.
Every 4 minutes for 12 minutes (3 sets):
20 Front-Racked Kettlebell Reverse Lunges (24/16 kg)
60 second Wall Sit (Kettlebells remain in the front-racked position)

Athlete Notes:

Saddle up and prepare for a cardio-fest! This workout is named after long-time Invictus athlete Kristin Holte, who is best known for her “HTFU” mentality…we’ll let you ponder on what that means :). That’s exactly the mentality that this workout is going to take. It’s a lot of “go” mixed with a heavy dose of “skill”. How hard can you push the “go” movements (the run, front squats, and burpee box jump-overs) and still have the motor skills to push hard on the “skill” (handstand walks and toes-to-bar). For most of you, that first 1200 meter run should be done at around a 5k pace or slightly faster. When you get into the three rounds, we want to see you push those aforementioned “go” movements, and then take a shot on the “skills”. This is the perfect workout to test your capabilities. That said, we’d recommend for the handstand walks that you give yourself 4-5 attempts to make the 100 feet (or substitute 5-8 wall climbs). For the toes-to-bar, we’d say no more than 4-5 sets to accumulate the 30 reps, or as many as you can, and then move on! That way we can preserve a little intensity with this workout. Don’t get us wrong, this is not a sprint, but we do want to make sure that we aren’t spending too much time at each station. The final 1200 meter run is your chance to empty the tank and earn tomorrow’s rest day!

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
A.
Every minute, on the minute, for 6 minutes:
5 Overhead Sandbag Tosses (75/50 lbs)
5 Max Effort Broad Jumps

Broad Jumps: Jump as far as you can and on each jump try to beat the distance from the previous one

B.
Two set of:
Deadlift x Max reps @ 21X1
(open your hand every time you set the weight down to reset for the next lift; choose a weight that will allow you to get approximately 15 reps)
immediately followed by. . .
Sled Drag x Max Distance
(choose a heavy load, but one that will allow you to get approximately 100-feet)
Rest 5 minutes

C.
Every minute, on the minute, for 5 minutes:
5 Ab Wheel Rollout (https://instagram.com/p/tgSIUVi8-K/)
5 Rear Delt Raises (Use dumbbells, go heavy and create external torque through your whole body. That means using your lumbar spine, yes)

Max weight for 5 reps – pronated grip

Running Endurance Option
Every 3 minutes, for 30 minutes (10 sets) for times:
Run 300 Meters @ 100% of your 400m PR pace
Jog or Walk 300 Meters @ recovery pace

Use last week’s 400m test as your pacing for this effort.

Rowing Endurance Option
For warm-up:
Row 500 Meters @ 60-65%
Row 500 Meters @ 65-70%
Row 500 Meters @ 70-75%

Rest as needed, and then…

For time:
Row 500 Meters @ 100%

Compare results to the week of July 31, 2021. This should be treated as a maximal effort test. We will come back to this effort in future weeks to monitor progress.

Rest 60-90 seconds, and then…

For cool down:
Row 500 Meters @ 65-70%
Row 500 Meters @ 70-75%
Row 500 Meters @ 70-75%
Row 500 Meters @ 65-70%