December 26, 2022 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
10/7 Calorie Bike or Row
100 Foot Double Dumbbell Front Rack Carry
10 Dumbbell Front Squats

Followed by…

Two sets with an empty barbell of:
5 Bent Over Rows
5 Hang High Pulls
5 Hang Muscle Cleans
5 Front Squats
5 Thrusters

A.
Every 90 seconds, for 12 minutes (8 sets of):
Power Clean + Clean
Start around 60% and build based on feel and quality. Do not exceed 80%.

B.
Three to Four sets of:
6-8 Tempo Back Squats @ 3211
Rest 2 minutes between sets

*Let feel dictate the loading for today.

C.
Against a 4 minute clock, perform as many rounds and reps as possible of:
400 Meter Run
Max Rounds of “Cindy” in the remaining time.
Rest 60 seconds between sets and repeat for a total of FOUR sets, picking up where you left off each time.

*Wear a 20/14lb vest if you have one.

Athlete Notes:
This week is going to be a bit more of a deload so we’ll be programming workouts that will get you sweaty, elevate your heart rate, and give you good training, but hopefully you finish this week feeling refreshed and ready to start the new cycle after the start of the year. Take this workout at whatever pace that means for you. If you feel good and want to push, throw on the vest and get after it. Otherwise, this can also be completed as a simple bodyweight workout, especially for those of you who may have traveled for Christmas.

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 Option
For max calories:
5 Minute Bike
Rest 2 minutes
4 Minute Bike
Rest 90 seconds
3 Minute Bike
Rest 60 seconds
2 Minute Bike
Rest 30 seconds
60 Second Bike
*Goal is increasing intensity/pace as the time decreases.

Sled Drag Option
Accumulate 45 minutes of dragging at approximately 20-30% of your bodyweight.

Additional Work Option
Three sets for completion of:
30 Second Face Up GHD Hold
15 GHD Sit-Ups
100 Foot HEAVY Suitcase Carry (each arm)
60 Second Sandbag Bearhug Hold
Rest 1-2 minutes between sets