September 24, 2021 – Invictus Athlete Program

Primary Training Session
Movement Primer
Two sets of:
Depth Jump with Vertical Take-Off x 10 reps
Rest 30 seconds between jumps; rest as needed between sets.

A.
Four sets of:
Front Squat x 4 reps
(perform all sets at 80% of your 1-RM)
Rest 2 minutes

*Alternative for athletes who feel they’ve reached sufficient squatting strength or who believe they need to prioritize skills and conditioning over strength:

Complete as many rounds and reps as possible in 10 minutes of:
50-Foot Handstand Walk
25 Toes-to-Bar
5 Wall Walks

B.
Every 2 minutes, for 16 minutes (8 sets):
Clean + Front Squat + Jerk

Build to today’s heaviest set.

C.
Four sets of:
Back Squat x 5 reps @ 75-80% of 1-RM
Rest 2 minutes between sets

D.
Against a 6-minute running clock:
Row 1000 meters
Max Reps of Burpees Over the Erg

Post two scores:
1. Time to complete 1000 meter Row
2. Number of Burpees

Rest 6 minutes, and then. . .

Against a 6-minute running clock:
50 Burpees Over the Erg
Max Meter Row in remaining time

Post two scores:
1. Time to complete Burpees
2. Total Meters on the Erg

Athlete Notes:
Today’s workout is all go! There’s no skill involved so that means you get to shut your brain off and get to work! How quickly can you get through that 1000 meter row and still be able to move on the burpees? For most of you the best pace is going to be around your 2k pace. This allows you to get the row done in a timely fashion, but you shouldn’t be so smoked off it that you have to stare at the ground for a few seconds before starting the burpees. We’d recommend hitting the first 300-400 meters at a fast pace, settle in from around the 500-800 mark, and then cruise through the last 100-200 meters. If you come off the row at PR pace, you’re likely going to need a bit before starting the burpees, so that last little bit should be taken off the gas pedal just slightly in order to allow yourself to start moving fast on the burpees. The second portion of this workout is the same strategy but the movements are flipped. If you PR your 50 burpees for time, you’ll likely gas out fast on the row. We’d recommend hitting the first 20-25 at a fast pace, then settle in to an uncomfortable but manageable pace for the next 15-20, and then step off the throttle slightly for the last few. Then you can get on the row and start cranking away rather than using the first 20-30 seconds to catch your breath. Either way, give it a shot, try something out, and let us know if it worked or did not!

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.

Engine Accessory Option
For time:
100/70 Calories of Assault Bike*

*Every 2 minutes (including 0:00), perform 12 Thrusters (95/65 lbs)

Rest until the running clock reaches 15:00, and then…

For time:
100/70 Calorie Row*

*Every 2 minutes (including 0:00), perform 40 Drag Rope Doube Unders or 60 Double Unders

Rest until the running clock reaches 30:00, and then…

For time:
Run 1 Mile*

*Every 2 minutes (including 0:00), perform 10 Push-Ups + 15 Jumping Air Squats

Gymnastics Skills Accessory Option
A.
Handstand Play Time

Spend time getting comfortable being upside down. Get confident with a handstand. Then continue to challenge yourself with new obstacles and goals.

B.
Three sets of:
False Grip Strict Ring Pull-Ups to Sternum x 6-8 reps
rest 60 seconds
False Grip Ring to Sternum Hold x 30 seconds
rest 60 seconds
Dead Hang False Grip Hold x 30 seconds
rest 60 seconds

Engine Accessory Option
Ten sets for max calories of:
4 minutes of Assault Bike @ 110% of “AB-30” Pace
Rest 60 seconds