October 12, 2021 – Invictus Athlete Program

Primary Training Session
Gymnastics Skill Development
In as little amount of sets possible, accumulate:
5-10 Strict Muscle-Ups
followed by…
10-15 Kipping Muscle-Up Turn Overs

Followed by. . .

Three sets of:
Banded Ring to Sternum Pull Ups x 10 reps @1012 tempo
Rest as needed

A.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 2 reps
(Pause for 2 full seconds in the receiving position before recovering – make notes and adjustments to your footwork and weight distribution)

Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85

B.
Every 90 seconds, for 18 minutes (4 sets) of:
Station 1: 6-8 Handstand Kick Ups on Paralettes*
Station 2: 15 Second Ring Support Hold + 15 Second Ring Dip Hold + 15 second Ring Support Hold
Station 3: 12-15 Toes-to-Bar

*Bring each rep to control at the top of a handstand and then come back down. Focus on a calm kick up and then controlling your balance through your wrists, elbows, and shoulders.

C.
Against a 2:30 clock:
250/200 meter Row
15/10 Calorie Assault Bike
Max Alternating Dumbbell Snatches (50/35lb.)
Rest 2:30 minutes and repeat for a total of FIVE sets

D.
For quality and muscle activation:
70 Banded Tricep Extensions
70 Banded Pull Aparts

Athlete Notes:
Today is a great day to compete! Grab some friends and give this workout a go. We are giving you a 1:1 work:rest ratio and want to see how hard you can push, rest, and repeat. The dumbbell snatches can only be completed so fast, so you know what that means. It’s time to go HARD on the row and the bike and then hang on for dear life. Set a goal in your head and don’t let yourself fall off those paces! What was your win from today?

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
Against a 90 second clock:
200 Meter Run
Max Calorie Assault Bike in the remaining time
Rest 2:30 between sets and complete a total of EIGHT sets (32 minutes total)

Aerobic/Gymnastics Skills Option

Against a 3 minute clock for max distance:
200 Meter Run
2 Legless Rope Climbs
30 Drag Rope Double Unders or 60 Double Unders
Max Distance Handstand Walk
Rest 1:00 between sets and complete a total of EIGHT sets (32 minutes total).

Strongman Option
A.
Five rounds for time of:
400 Meter Run OR 2 Minutes on any machine at a 7/10 effort
100 Meter Sandbag Bearhug Carry (100-150/75-100)

B.
Three sets for max time of:
Dumbbell Hexagonal Hold
Rest as needed