February 3, 2024 – Invictus Athlete Program

Primary Training Session
Individual warm up:
Every 4 minutes, for 12 minutes (3 sets of):
10 Dumbbell Thrusters (35/25lbs)
10 Hang Clean and Jerks (35/25lbs)
10 Dumbbell Deadlifts (35/25lbs)
25 Foot Handstand Walk

Team warm up:
Every 4 minutes, for 12 minutes (3 sets of):
10 Worm Thrusters
10 Worm Push Press
25 Foot Handstand Walk wit 3 pirouettes (all 4)

A.
Every 2 minutes, for 16 minutes (8 sets of):
4 Power Jerks @ 70%

B.
Five sets of:
5 Close Grip Bench Press @ 70-80%
Rest 90-120 seconds between sets

*Goal is slightly heavier than 2 weeks ago.

C.
Partner Option:
Four rounds for time of:
30/24 Calorie Row (two ergs, at the same time)
20 Total Deficit Handstand Push-Ups (4/2″) (split reps, one partner works while the other partner holds a handstand)
30 Toes to Bar (one partner works while the other partner hangs)
20 Synchronized Goblet Hold Alternating Pistol Squats (35/16lbs)

Individual Option:
Four rounds for time of:
30/24 Calorie Row
15 Deficit Handstand Push-Ups (4/2″)
25 Toes to Bar
20 Goblet Hold Alternating Pistol Squats (35/16lbs)
TIME CAP = 30 minutes

D.
Three sets of:
10 Dumbbell Z Press
Rest 30 seconds
10 Dumbbell Chest Supported Rows
Rest 60-90 seconds

E.
Three rounds of:
15 Ab Wheel Rollouts
25 Straight Arm Ceiling Reaching Crunches

Athlete Training Notes:
We’ve got another Saturday partner workout coming up today. This one is going to require a lot of communication between you and your partner. For both the individual and team options you’ll want to row at a pace that takes around 90-100 seconds to complete the calories. From there for teams you’ll be looking to chip away at these handstand push-ups in as few sets as possible. Make sure that you’re ready to start as soon as your partner holds that handstand and then come down a couple reps short of failure. The last thing you want is to be failing reps in a high skill movement like this. For individuals your goal should be to finish the handstand push-ups in 2-3 sets or less. After that we’ll move to the toes to bar where teams will want to again communicate your reps. The grip will start to place a part in this as you’re required to hold while the otehr parter is completing reps. Make sure you’re making quick switches and again coming down before anyone reaches failure. For individuals you’ll be looking to complete the toes to bar in 2-3 sets or less just like the handstand push-ups. The last movement is a newer one. Teams have seen synchro pistol squats in previous years but this time we’re adding in the wrinkle of holding a kettlebell. Make sure you’re synchronized at both the bottom and top of each rep. For individuals you’ll just want to chip through these at a consistent pace, nice and smooth, focus on your balance on each rep. The time cap shouldn’t be too much of a problem but you’ll need to be faster than 8:30/round to beat it.

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
Row Option:
Fourteen sets of:
40 Seconds @ 100% of 20 Minute Test
Rest 20 seconds

After the 14th set, Rest 2 minutes, then…

Six sets of:
30 Seconds @ 110+% of 20 Minute Test
Rest 30 seconds

OR

Echo Bike Option:
Fourteen sets of:
40 Seconds @ 100% of 20 Minute Test
Rest 20 seconds

After the 14th set, Rest 2 minutes, then…

Six sets of:
30 Seconds @ 110+% of 20 Minute Test
Rest 30 seconds

Running Progressions
8 Minute Jog @ Ascending Effort Pace (start with something you could hold for 60+ minutes and end around your 5k pace or faster)

Followed by…

8 Minute Run @ Medium to Hard Pace (something you could hold for a 5k)
2 Minute Jog @ Easy Pace (recovery)
6 Minute Run @ Medium to Hard Pace (something you could hold for a 5k)
2 Minute Jog @ Easy Pace (recovery)
7 Minute Run @ Medium to Hard Pace (something you could hold for a 5k)
2 Minute Jog @ Easy Pace (recovery)
8 Minute Run @ Medium to Hard Pace (something you could hold for a 5k)
2 Minute Jog @ Easy Pace (recovery)

Followed by…

8 Minute Cooldown Jog OR Cooldown Spin on C2 Bike

Easy Pace = recovery pace, something that you could hold for 60+ minutes
Medium Hard Pace = something you could hold for a 5k

Grip Strength
Accumulate 3 minutes of hanging from the pull-up bar in as few sets as possible

Followed by…

Accumulate a 5 minute Farmer’s Walk (53/35lbs; 55+: 35/20 lbs)

Followed by…

Three sets of:
12 Wrist Extensions (10/8lbs)
12 Thors Hammers (10/8lbs)