October 26, 2021 – Invictus Athlete Program

Primary Training Session
A.
Accumulate 15-20 Strict Chest to Sternum Pull Ups with a false grip

Followed by…

Accumulate 15-20 Ice Cream Makers

B.
Every two minutes, for 16 minutes (8 sets):
Push Press + Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes

Build over the course of the 8 sets.

C.
Set a 5:00 Clock.
Perform a max time freestanding handstand hold on paralletes

and then …

Eight sets, not for time, of:
2 Deficit Parallete Strict Handstand Push Ups
20 Second Ring Support Hold
15 Second Ring Dip Hold

D.
Ten rounds for total time of:
Run 200 Meters
2 Ring Muscle-Ups
4 Push Press (115/75 lbs)
8 Bar Facing Burpees
4 Push Press (115/75 lbs)
2 Ring Muscle-Ups

E.
For quality and muscle activation:
50 Banded Lat Pull Downs
50 Banded Face Pulls

Athlete Notes:

Compete day! We love these “high round/low rep” style of workouts because it allows for a few things. Quick transitions, volume accumulation, and forced movement. If we were to program five rounds but combine the muscle ups, and push press, then double the reps, it can be somewhat daunting for a lot of folks, and we’d see a lot of staring at the rings and taking convenient chalk breaks. By making you go up and down the ladder (2-4-8-4-2) we are giving you the opportunity to move quickly between movements, complete 40 total ring muscle ups, 80 total push press, and 80 total burpees but all spaced out over 10 rounds with small reps. Since the reps are so low, we want you to push the run here and then move quickly between the movements. Build some capacity and use this as an opportunity to make yourself go before you want to!

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 3 minute clock:
400/350 Meter Run (Assault Runner)
15/12 Calorie Row
Max Burpees Over the Erg in the remaining time
Rest 2-3 minutes between sets and complete a total of FIVE sets.

Aerobic/Gymnastics Skills Option
Against a 3 minute clock:
40 Foot Handstand Walk
15/10 Calorie Bike
40 Foot Handstand Walk
15/10 Calorie Row
Max Burpees Over the Erg in the remaining time
Rest 2-3 minutes between sets and complete a total of FIVE sets.

Strongman Option

A.
For time:
400 Meter Sandbag Bearhug Carry (100-150/75-100)**

**Every time you drop, perform 10/7 calories on the assault bike when you return.

B.
Three sets for max time of:
Plate Pinch Carry
Rest as needed