February 2, 2024 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
10/7 Calorie Bike or Row
6-8 Wide Grip Strict Pull-Ups
10 Tempo Push-Ups @ 1111
12 False Grip Ring Rows
30-45 Second Push-Up Plank Hold

Followed by…

Spend 5-10 minutes working on Strict Muscle Ups.

A.
Every 75 seconds, for 10 minutes (8 sets of):
3 Power Snatches @ 70%

B.
Every 75 seconds, for 10 minutes (8 sets of):
3 Speed Deadlifts @ 70% + Band Tension

*Use the same band tension as three weeks ago.

C.
Every minute, on the minute, for 10 minutes:
10 Chest to Bar Pull-Ups
*Max Double Unders in the remaining time*

D.
Three sets of:
15-20 Weighted GHD Back Extensions
Rest 90 seconds between sets

Followed by…

One set of:
Max Effort Banded Hamstring Curls
*Goal is 100+ reps.

Athlete Training Notes:
We’ve got another high volume chest to bar and double under workout coming up today. This one is all about speed on the pull-ups and then maximizing your double unders. If you know you’re solid at chest to bar pull-ups then you’ll be looking to go unbroken and be done with them by the 12-15 second mark of each round. Spend the next 40 seconds or so chipping away at double unders, then take a couple seconds before the station turns over to get back to the pull-up bar. Smooth and efficient is going to be the name of the game. As you get deeper into the workout you’ll likely have to take a rest somewhere so it’s probably better to take an extra couple seconds before the pull-ups then transition quickly to the rope.

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.

Additional Cardio Option 1
Warm up:
3 minute easy spin
Followed by…

2 minutes at 70% effort
60 second easy spin
60 seconds at 70% effort
60 second easy spin
30 seconds at 90% effort

Rest 3-4 minutes and then…

Work:
20 minute Average Watt Test – Perform on EITHER C2 Bike or Echo/Assault Bike
*If you’ve performed recently on one, then use the other today.

For C2 Bike, record the following:
-Total Meters Achieved
-Average Watts
-Average Pace/1000m

For Echo Bike, record the following:
-Total Calories
-Average Watts
-Average RPM
PICK WHICHEVER ONE YOU DID NOT PERFORM DURING WEEK 2 (1/12).

Additional Cardio Option 2 Core and Abs
Four sets of:
10 Minute Row @ Easy Pace
42 GHD Sit-Ups

35-49:
Four sets of:
10 Minute Row @ Easy Pace
36 GHD Sit-Ups

50-54:
Four sets of:
10 Minute Row @ Easy Pace
30 GHD Sit-Ups

55+:
Four sets of:
10 Minute Row @ Easy Pace
24 GHD Sit-Ups

Gymnastics Accessory
Complete as many unbroken sets as possible in 4 minutes of:
7 Strict Handstand Push-Ups

35-54:
Complete as many unbroken sets as possible in 4 minutes of:
5 Strict Handstand Push-Ups

55+:
Complete as many unbroken sets as possible in 4 minutes of:
3 Strict Handstand Push-Ups to 3″ riser

Running Progressions
Eight sets of:
Run 300 Meters @ 5-10 Seconds Faster than Mile PR Pace
Easy Jog or Fast Walk 150 Meters

Sleds and Carries
Four sets for loading of:
100 Foot Reverse Sled Drag
200 Foot Farmer Carry
Rest as needed to go heavy