September 25, 2024 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Against an 8 minute clock, perform the following at ascending effort:
10/7 Calorie Bike or Row
10 Kettlebell Deadlifts (35/26lbs)
10 Kettlebell Push Press (35/26lbs)
10 Line Facing Burpees” “Deadlift
Set 1: 3 reps @ 65%
Set 2: 3 reps @ 75%
Set 3: 2 reps @ 80%
Sets 4 and 5: 1 rep @ 85%
Rest 2 minutes between all sets.

*No touch and go.

A.
Bench Press
Three sets of 5 reps @ 80%
Rest 2 minutes between sets

B.
Every 6 minutes, for 24 minutes (4 sets) for times:
15 Lateral Burpees Over the Erg
15 Calorie Row
12 Lateral Burpees Over the Erg
12 Calorie Row
9 Lateral Burpees Over the Erg
9 Calorie Row

C.
Three sets of:
20-25 Single Leg Banded TKE’s (each leg)
Rest as needed

Conditioning Training Note
This workout is all about pushing the pace. How fast can you get each set done? How well can you recover between sets? Testing your ability to push hard and recover quick is very prevalent within the sport and that’s just what this workout intends to do. Don’t hold anything back on round 1. We want to see you hammer it and then try to hold on.

Optional Sessions
Rotational Strength
Three sets of:
10 Alternating Med Ball Lateral/Vertical Slams (5 Each Side)
Rest 1-2 minutes

Followed by…

Three sets of:
4-5 Landmine Pull and Punch (each side)
Rest as needed

Strongman
Six sets for times of:
100 Foot Sandbag Bearhug Carry (150/100lbs)
50 Foot Hand Over Hand Rope Pull OR 3 Rope Climbs
Rest 1-2 minutes between sets

Rowing Intervals
Three sets for times of:
Row 2000 Meters
Rest 4 minutes

Goal is to have the lowest possible total time. In order to do so, you will have to monitor your pacing to maintain some consistency over the course of the three sets.

Grip
Accumulate 3 minutes in a Pull-Up Hang.
*Use fat gripz if you have them*

*Every time you break perform a 100 Foot Plate Pinch Carry.