*ANNOUNCEMENT**
You might notice that we changed the name of the Invictus Athlete Program to Invictus Athlete+ on our SugarWOD platform to better align our branding and who the program is geared toward. Nothing else will change about the programming itself. You will continue to enjoy your five regular training days, active recovery day, plus additional optional sessions each week. We highly recommend you move your subscription over to the SugarWOD app to enjoy additional benefits!
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…
Cheaper Price!
Switching to the SugarWOD platform will reduce your monthly price from $79.99 to $59.99 as well as getting access to additional programs (more about that below)! Need we say more?
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!
If you join on SugarWOD then please email info@invictusathlete.com to cancel your website subscription so you don’t have multiple active subscriptions!
Primary Training Session
Get Moving || Warm-Up
Three sets of:
100 Foot Dumbbell Front Rack Carry
10 Goblet Squats
20 Banded Good Mornings
Followed by…
Ten reps of:
Medball Max Distance Toss
Rest as needed
A.
Box Squat
Set 1 – 3 reps @ 70%
Set 2 – 2 reps @ 80%
Set 3 – 1 rep @ 85%
Set 4 – 3 reps @ 75%
Set 5 – 2 reps @ 80-85%
Set 6 – 1 rep @ 90+%
Set 7 – 1 rep @ 90+%
Set 8 – 1 rep @ 90+%
Rest 1-2 minutes between sets
**Special Notes**
-Option to perform with a safety bar if you have access.
-Use a box that is AT parallel at the bottom of the squat and keep track of the box you used.
-When going for a heavy, make sure you have at a minimum a spotter but preferably two side spotters.
B.
Four sets of:
Sumo Deadlift from a 2″ Deficit x 8-12 reps @ 65-75%
Rest 2 minutes between sets
**Special Note**
If you are able to perform 12 reps with quality form, continue adding weight until you are challenged for 8 reps.
C.
Three-Four sets of:
10-12 Sandbag Bearhug Squats
Rest 30 seconds
10-12 Glute Ham Raises
Rest 60 seconds
*Sub for Glute Ham Raises is 20 Dumbbell Death Marches.
D.
For time:
25/20 Calorie Echo Bike
25 Dumbbell Squats (50/35lbs)
50 Foot Dumbbell Front Rack Walking Lunge
25 Dumbbell Thrusters
50 Foot Dumbbell Front Rack Walking Lunge
25 Dumbbell Squats
25/20 Calorie Echo Bike
E.
Four sets of:
25 Banded Good Mornings
30 Reverse Hypers @ 30-40% of 1RM Back Squat
Rest 1-2 minutes between sets
*If you do not have a reverse hyper, perform GHD back extensions instead.
Athlete Notes:
Push the bike then see how long you can hang on to those dumbbells. We are working on finding our limits in this cycle so how quickly can you hit the bike while still being able to go unbroken or close to unbroken on the first set of dumbbell squats. After those you’ll move into a 50 foot lunge so if you’re going to break, do so with only a couple squats left so that you can go right into the lunge after your last squat. Once you get the 50 feet try to knock out a couple thrusters if you can. We fully expect people to have to break here so try to knock out a good chunk on that first set so that you get a little mental victory before finishing out the rest. Ideally you hit 10 reps, set them down for a second, shake the arms out, then pick them up and finish the last 15 and go straight into the lunges. But, just like the first squats into lunges we want you to be smart here and time it to where you finish your last thruster and go into the lunges. So, if that means you drop with a couple left so that you can hit the lunges unbroken, then go for it. After that lunge you’ve got another 25 squats and a bike interval to finish it out so hammer out those squats unbroken and then empty the tank on the last bike. Ideally this workout takes less than 10 minutes to complete.
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.
Strength Accessory
Four sets of:
100 Foot Reverse Sled Drag
60-90 Second Chinese Plank
Row Endurance
For completion:
4 Minute Row @ 2-3 Cal/Minute less than 10 Minute Test
2 Minute Rest
4 Minute Row @ Same Cal/Minute as 10 Minute Test
2 Minute Rest
4 Minute Row @ 1-2 Cal/Minute more than 10 Minute Test
Rest 3 minutes, then…
Six sets of:
2 Minute Row @ 1-3 Cal/Minute more than 10 Minute Test
45 Second Rest
BikeErg Conditioning
Six sets of:
4 Minutes at 100+% of 20 Minute Test
Rest 2 minutes between sets
Strongman Session
For time:
Sixteen sets of…
50 Foot Sandbag Bearhug Carry
*It is 800 feet total but you have to drop at the 50 foot mark every time and pick the bag back up.
Sled Session
Perform a 25 minute Sled Drag with 30-40% of Bodyweight