October 3, 2020 – Invictus Athlete

Aerobic Primer Work @ 70-75%

Four rounds at 70-75% effort:
12/10 Calorie Row
6 Inch Worms
6 Strict Pull Ups
3 Back Squats (increasing weight – Goal is to prime and build to around 70%)

A.
Every 2 minutes, for 20 minutes (10 sets):
Back Squat

*Set 1: 2 reps @ 70%
*Set 2: 2 reps @ 75%
*Set 3: 1 rep @ 80%
*Set 4: 1 rep @ 85%
*Set 5: 1 rep @ 90%
*Set 6: 1 rep @ 95%
*Set 7: 1 rep @ 98%+
*Sets 8-10: 1 rep @ 101%+

B.
For time:
10 Burpee Box Get-Overs (48″/40″) or Burpee Box Jump-Overs (30″/24″)
90 Double-Unders
10 Burpee Box Get-Overs (48″/40″) or Burpee Box Jump-Overs (30″/24″)
60 Toes to Bar
10 Burpee Box Get-Overs (48″/40″) or Burpee Box Jump-Overs (30″/24″)
90 Double-Unders
10 Burpee Box Get-Overs (48″/40″) or Burpee Box Jump-Overs (30″/24″)

Rest until the running clock reaches 20:00, and then…

Against a 15-minute running clock…

Two rounds for time of:
30/22 Calorie Assault Bike or Bike Erg
30/22 Calorie Row or Ski-Erg

In the remaining time establish a 1-RM Clean

When the running clock reaches 35:00…

Complete as many rounds and reps as possible in 10 minutes of:
20 Wall Ball Shots (20/14 lbs)
1 Clean @ 90% of today’s max

Score is total weight lifted + Total Wall Ball Shots

By way of example, if a male athlete hits a max clean at 275 lbs they will perform the workout as follows:

Complete as many rounds and reps as possible in 10 minute of:
20 Wall Ball Shots (20 lbs)
1 Clean @ 245 lbs

If the athlete scores 5 rounds + 15 Wall Ball Shots. His score will be 1340 (115+1225).

Strength Accessory Option

A.
Three sets of:
Dumbbell Bench Press x Max Reps
Rest as needed

Use the same weight for all three sets; goal should be a load you can handle for 12-20 reps.

B.
Three sets of:
Double Kettlebell Romanian Deadlift x 12 reps @ 3011
Rest as needed

C.
Three sets of:
Single-Leg Barbell Glute Bridge x 10 reps each leg
Rest as needed

Running Endurance Option

For times:
Run 3200 Meters @ 5k PR pace
Run 800 Meters @ 50% of 5k PR pace
Run 3200 Meters @ 5k PR pace

Note your heart rate at (1) the conclusion of the first 3200 meter interval; (2) the conclusion of your 800 meter recovery jog; and (3) the conclusion of your second 3200 meter interval. Note also how long it takes to return to under 80 bpm.

Rowing Endurance Option
For time:
Row 6000 Meters @ 85-90% of 5k PR Pace