July 24, 2023 – Competition Program

**ANNOUNCEMENT**
You may notice that 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
Every 3 minutes, for 9 minutes (3 sets of):
20 Reverse Lunges
10 Pull-Ups or Ring Rows
50-Foot Sandbag Carry (150/100 lbs)
15/10 Calorie Assault Bike

A.
Every 90 seconds, for 6 minutes (4 sets):
Drop Snatch x 5 reps

followed by…

Every 90 seconds, for 6 minutes (4 sets):
Snatch Balance x 3 reps

B.
Every 90 seconds, for 15 minutes (10 sets) of:
Snatch x 1 rep

Start around 60% and build in weight over the course of the 10 sets.

C.
Complete for time:
800 Meter Run

followed by…

Seven rounds of:
30 Double Unders
12 Alternating Dumbbell Snatches (70/50lbs)

followed by…

800 Meter Run

D.
Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds

General Training Notes:
This workout is going to tax your arches and hamstrings. Hit the first 800 at a pace that allows you to come in and get started right away on the seven rounds. A good goal for that is to keep each round on the minute. You’ll have to go unbroken and work quick transitions to do that, but it’s doable. After that you’ve got one more 800 meter run where it’s time to empty the tank. The first 400 meters should be at a pace that keeps you in the fight but doesn’t blow you up. Then that final 400 meters it’s time to sprint to the finish. There’s light at the end of the tunnel so just get yourself there. If you run at a 7:30 pace for both 800”s, and keep the seven rounds as an on the minute section, this whole workout takes less than 15 minutes. We’re willing to be plenty of you will be faster than that.