July 10, 2023 – Competition Program

**REMINDER**
On SugarWOD our products are changing from Invictus Competition Program to Invictus Athlete Program. Nothing else will change about the programming itself. You will continue to enjoy your five regular training days and active recovery day. We highly recommend you move your subscription over to the SugarWOD app to enjoy additional benefits!

Sign up here

Switch Your Subscription to SugarWOD for Additional Benefits!
Why make the switch? There are so many reasons! All of the athletes who use this platform to access their programming absolutely LOVE it. Here’s why…

Larger Community + More Options
This is something we hope you will find super beneficial…In addition to the Athlete+ program, you will also have access to the Invictus Masters Program! We are doing this to give you the flexibility to switch up your training program as needed depending on your unique needs, and as you get closer to that magic number that designates you as an “age group” athlete. In doing this, you will also have the opportunity to interact with a larger group of athletes from around the world, expanding your support network! Yes, you get two programs for the price of one on SugarWOD!

Benchmark Tracking. Say a workout, like “Fran”, comes up on the board. If you have been keeping track of your workouts then you will know what your old “Fran” time is. Say your old time was 5:45 with the prescribed amount of weight. That was 4 months ago. You can now set a new goal, say 5:15. By keeping better track of your workouts, you can set realistic goals.

Record Numbers & PRs. Besides knowing your numbers, keeping track of your workouts on SugarWOD will also be handy because it will automatically provide that 85% of your 1RM Deadlift – or whatever percentage you need – for you. No more workout math! Just log your score on Invictus’s whiteboard or in your own personal logbook. PRs are automatically calculated so you can see your progress and celebrate improvements!

See Workouts in Advance. You are able to view the upcoming week’s workouts on Sunday evenings so you can better plan your day, warm-ups, and other activities around what is programmed.

If you’d like to make the switch to the SugarWOD app to follow the Invictus Athlete or the Invictus Athlete+ Program then please email info@invictusathlete.com to notify them of your subscription cancellation on the website. Then, you can subscribe here.

Primary Training Session
Get Moving || Warm-Up
Three sets of:
100 Foot Single Arm Overhead Carry (each arm)
100 Foot Farmer Carry
60 Second Push-Up Plank

Followed by…

Three sets of:
6-8 Snatch Grip Bamboo Presses
200 Meter Run

A.
Three sets of:
Snatch Press from Receiving x 3 reps
Rest as needed

Followed by…

Three sets of:
Snatch Balance @ 50% of 1-RM Snatch x 3 reps
Rest as needed

Followed by…

Take 10-15 minutes to warm up to about 70% of your 1RM Snatch.

B.
At the 0:00…

Complete as many reps as possible in 5 minutes of:
5 Snatches (155/105lbs)
4 Snatches (175/120lbs)
3 Snatches (195/135lbs)
2 Snatches (215/145lbs)
1 Snatch (235/155lbs)
Max Bar Facing Burpees in the remaining time.

If you completed at least 1 burpee, rest until the 11:00 mark (6 minute rest), then…

Complete as many reps as possible in 3 minutes of:
3 Snatches (245/160lbs)
2 Snatches (255/170lbs)
1 Snatch (265/175lbs)
Max Bar Facing Burpees in the remaining time.

If you completed at least 1 burpee, rest until the 19:00 mark (5 minute rest), then…

60 Second AMRAP of:
1 Snatch (275/180lbs)
Max Bar Facing Burpees in the remaining time.

*Score = total number of bar facing burpees.
**Athletes will use 1 bar and load their own plates.
***You may touch the barbells during your rest time if you want.

C.
Four sets of:
12 Single Arm Dumbbell Rows (each arm)
30 Banded Triceps Extensions
Rest as needed

Athlete Notes:
Snatch fast, burpee faster. The goal here is not to bury people on snatches, so start the first round at 60% and go up by 5% on each bar if the given numbers are above your abilities in round 1. Most athletes will benefit in the later rounds by starting with singles, but we want to see you guys pushing the pace a little bit and risking failure. See what you’re capable of and if you do in fact miss a rep, take an extra 10-15 seconds before the next attempt to make sure it’s good. But, if you go through this whole workout super paced because you’re respecting the snatches too much you’ll never learn to push in a competition ladder type scenario. A good goal is to have about 90-120 seconds of burpees in the first round; about 60 seconds of burpees in round 2, and then it’s send it and see what happens in round 3. If these snatch numbers aren’t a worry for you then we fully expect you to hammer the barbell and maximize your time. You get a big break so don’t ease off the gas at all.