October 26, 2022 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Complete 5 minutes of stationary bike or rowing

then….

Two sets of:
90 Second Run/Bike/Row
60 Plank Hold from Push-Up Position
5 Divebomber Push-Ups
5-10 Scap Retractions on Pull Up Bar
3-4 Strict Pull Ups

A.
Five sets of:
Bench Press x 3 reps @ 70%
Rest 2 minutes

B.
Every minute, on the minute, for 8 minutes:
4-8 Ring Muscle Ups

Substitutions:
10-12 Chest to Bar Pull-Ups
4-8 Bar Muscle Ups

OR

Take 8 minutes to work on ring muscle up fundamentals, i.e.

Low Ring Turnovers
Jumping Ring Muscle Ups
Dip Support Holds
Ring Swings
Pop Swings

C.
Every minute, on the minute, for 21 minutes (7 sets) of:
Station 1: 20-22/15-18 Calorie Assault or 17-19/12-15 Calorie Echo Bike
Station 2: 40 Double Unders + 10 Kettlebell Deadlifts (32/24 kg)
Station 3: 5 Burpees to Target + 10 Pull-Ups + 5 Burpees to Target

When the clock reaches 22:00, perform…

Three rounds for time:
20-22/15-18 Calorie Assault or 17-19/12-15 Calorie Echo Bike
40 Double Unders
10 Kettlebell Deadlifts (32/24 kg)
5 Burpees to Target
10 Pull Ups
5 Burpees to Target

D.
Three sets of:
Single Incline Arm Dumbbell Bench Press x 10-12 reps each side
Rest as needed
Chest Supported Kettlebell Rows x 10-12 reps
Rest as needed

Athlete Notes:
Another EMOM into rounds for time is coming up today. These are going to be our Wednesday theme for the duration of this cycle, so get used to fatiguing yourself and then trying to move fast once you’re already on the verge of tapping out. This cycle is all about building strength and capacity, and these workouts are the perfect way to do it. As always, make sure your first few rounds leave you about 15-20 seconds of rest because that will become less and less as you run deeper into the workout. Remember, just get started!

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.

Running Option
Complete a 7-10 minute jog at a moderate pace to warm up your lungs

followed by…

Eight sets of:
400 Meter Run @ 90% Effort
*200 meter recovery
Rest 1-2 minutes

*Jog/walk at your fast possible pace that allows you to get back to a point where you feel completely in control of your breathe. You decide that you need to immediately walk when finishing the 400 in order to do that.

Bike Erg/Row Option
Complete a 7-10 minute jog, row, or bike at a moderate pace to warm up your lungs

followed by…

Eight sets of:
500 Meter Row @ 2k PR Pace
*1 minute recovery row
Rest 1-2 minutes

OR

Four sets of:
1000 Meter Bike Erg @ 4k PR Pace
*1 minute recovery bike
Rest 1-2 minutes

*Bike at your fast possible pace that allows you to get back to a point where you feel completely in control of your breathe.

Additional Work
Complete for heaviest load possible:
60-75′ Farmer Carry

followed by…

Six sets of:
Farmer Hold x 15 Seconds at today’s heavy carry
Rest 60-75 seconds

Followed by…

Six sets of:
*Sandbag Hug Hold x 60 seconds
Rest 60-120 seconds

*Make this more challenging by standing with your back against a wall. Do not lean on the wall, but use it to make sure you are not leaning back.