October 30, 2021 – Invictus Athlete Program

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

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

Rest 60 seconds, and then…

Against a 3-minute running clock, complete as many reps as possible of:
12 Overhead Walking Lunges (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 11 minutes again.

B.
Four sets of:
Banded Deadlifts x 10 reps @ 50% of 1-RM
Rest 2 minutes

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.

C.
Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 – 12-15/9-12 Calories of Assault Bike
Minute 2 – 12-15 Chest-to-Bar Pull-Ups
Minute 3 – 12-15/9-12 Calories of Ski Erg, Bike Erg or Rowing
Minute 4 – 10 Dumbbell Box Step-Overs (50/35 lb DBs to 24/20″”)

At the 20 minute mark. . .

Three rounds for time of:
12-15/9-12 Calories of Assault Bike
12-15 Chest-to-Bar Pull-Ups
12-15/9-12 Calories of Ski Erg, Bike Erg or Rowing
10 Dumbbell Box Step-Overs (50/35 lb DBs to 24/20″)

D.
Three rounds for quality of:
20 V-Ups
20 Candlestick Toe Touch

Athlete Notes:
We’ve decided that EMOM’s are “so last cycle”. Why not beef them up a bit by making you stay on the minute for the first 20, and then set you free to complete a few rounds for time afterwards? Set a goal in your head during the EMOM portion of a specific rep scheme, and then try to stay to that as best as possible! Your goal should be at least 20 seconds of rest each minute (at least for the first few rounds). When you get to the three rounds for time, you should theoretically be able to maintain the on the minute style. But why do that when you can go faster? Push the pace here and don’t let yourself fall off that clock. Often times we see athletes check out when the clock isn’t there to make them go. Don’t let that be you! Hit this hard and earn your weekend!

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
Five sets of:
20/15 Calorie Assault Bike
10 Sandbag Cleans (150/100lbs.)
Rest 2-3 minutes between sets

Running Endurance Option
Every 3 minutes, for 24 minutes (8 sets of):
30/22 Calorie C2 Bike Sprint

Running Endurance Option

Twelve sets for max distances:
45 seconds of Running @ 100% effort
Rest 90 seconds

This will take you 27 minutes – 9 minutes of total work – go hard when it’s time to work, and walk/jog easy during your rest periods.

Rowing Endurance Option
Twelve sets for times of:
Row 400 Meters @ 90+% of 500m PR pace
Rest 2 minutes

Push these sets as hard as you can while maintaining consistent splits. Note times for each of the twelve sets, and note any significant drop-offs and how you felt going into that set.