September 20, 2022 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three rounds at increasing intensity of:
10/7 Calorie Assault Bike
5 Wall Walks
100 Foot Double Kettlebell Overhead Carry
5 Burpee Broad Jumps

A.
Build to today’s heavy 3-Rep Push Press

Then…

Five sets of:
Strict Press x 3 reps @ 80% of 1-RM
Rest as needed

B.
Every minute, on the minute, for 12 minutes (4 sets) of:
Station 1: Bar Muscle Ups x 45-50% of Max Reps
Station 2: L-Sit Hold x 50-60% of Max Time
Station 3: Strict Ring Dips x 45-50% of Max Reps

You may break your reps up into multiple sets. This is an accumulated score within the minute

C.
Every 10 minutes, for 30 minutes (3 sets of):
30/22 Calorie Assault Bike
100 Foot Handstand Walk
30 Toes to Bar
100 Foot Handstand Walk
30/22 Calorie Assault Bike

TIME CAP EACH ROUND = 8 MINUTES

D.
Three sets of:
8-10 Seated Neutral Grip Dumbbell Press (palms facing)
Immediately followed by…
Max Unbroken Wide Grip Strict Pull-Ups
Rest 2 minutes between sets

Athlete Notes:

Skill sandwich coming up today. We love mixing skill movements with a low impact cardio movement because it forces you to work on skills with an elevated heart rate. Hit the first bike at a pace you’d hold for your 10 minute max calories test, somewhere in the 70/62 RPM range. For the handstand walk, this varies dependent on your skill level. Those of you proficient should plan to do this in two 50 foot increments, unbroken. Otherwise, give yourself 5 or 6 attempts to achieve the 100 feet on both the first and second handstand walks. For the toes to bar we’re looking for 1-4 sets. Earlier rounds should be less sets, but as you fatigue, short fast sets with short rests might be the better strategy for you. Hammer that last bike hard because why not work on finishing strong! Remember, there’s an 8 minute time cap on each of the intervals so you’re going to have to work fast. We figure 90-110 seconds for the bikes (each), about 70-90 seconds for the handstand walks, and 90-110 seconds for the toes to bar. Add transition and that puts you at around 6-7 minutes per round as a goal to shoot for.

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.

Assault Bike or Echo Option
Four sets of:
2 Minute Assault Bike @ 70+/60+ RPM
15 Second Max Effort Sprint
1:45 Spin at 60/50 RPM

Row Option
Three sets of:
500 Meter Row @ 5k Pace
250 Meter Row @ 1k Pace
500 Meter Row @ 10k Pace
250 Meter Row @ Sprint Pace
Rest 3 minutes between sets

Core Training

Every minute, on the minute, for 9 minutes (3 sets of):
Station 1: 45 Seconds of Hollow Rocks
Station 2: 45 Seconds of Ceiling Reaching Crunches
Station 3: 45 Seconds of Knee Tucks

Banded Finisher
Four sets of:
25 Banded Hammer Curls
Rest as needed