February 9, 2024 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three rounds of:
10/7 Calorie Row
50 Foot Monster Walk (forward and backward)
50 Foot Single Arm Overhead Carry (right)
10 Single Arm Overhead Squats (right)
50 Foot Single Arm Overhead Carry (left)
10 Single Arm Overhead Squats (left)

Followed by…

Ten reps of:
Hurdle Hop to Box Jump
Rest as needed

A.
Every 90 seconds, for 12 minutes (8 sets of):
3 Squat Snatches @ 70%

*Perform this as touch and go OR singles, your choice.

B.
Five sets of:
3 Back Squats to a Box AT Parallel @ 70%
Rest 90 seconds between sets

*Focus is on standing up from the box as fast as you possibly can.

C.
Against a 3 minute clock, perform as many rounds and reps as possible of:
20/16 Calorie Row
25 Toes to Bar
20 Dumbbell Box Step Overs (50/35lbs to 24/20″)
25 Handstand Push-Ups
20 Dumbbell Box Step Overs (50/35lbs to 24/20″)

Rest 60 seconds, then…

Against a 5 minute clock, perform as many rounds and reps as possible of:
20/16 Calorie Row
25 Toes to Bar
20 Dumbbell Box Step Overs (50/35lbs to 24/20″)
25 Handstand Push-Ups
20 Dumbbell Box Step Overs (50/35lbs to 24/20″)

Rest 60 seconds, then…

For time:
20/16 Calorie Row
25 Toes to Bar
20 Dumbbell Box Step Overs (50/35lbs to 24/20″)
25 Handstand Push-Ups
20 Dumbbell Box Step Overs (50/35lbs to 24/20″)

*Two scores, total rounds during the 3 and 5 minute AMRAPs, and then time during the third segment.
**Step-Overs can be held however. Front rack, farmer hold, overhead (not suggested), etc.

D.
Option A:
Three sets of:
12-15 Glute Ham Raises
Rest 90-120 seconds between sets
(*Band Assisted Glute Ham Raise)

Option B:
Three sets of:
20-25 Reverse Hypers @ 40+% of 1RM Back Squat
Rest 90-120 seconds between sets

Athlete Training Notes:
We saw a format come up like this during WZA this year and won’t be surprised if we find another format like this at some point this season. Good thing for all of you we love work rest intervals at Invictus so you should be plenty prepped to go hard, catch your breath, and repeat the effort. During the 3 minute segment we’ll be looking for that row to be around 50 to 60 seconds. After that you’ll want to push the toes to bar for unbroken or 2 sets max because that time will slip away quickly. Most of you will end up on the dumbbell box step overs so just move through those at a consistent pace trying to keep your heart rate as steady as possible. During the 5 minute segment a lot of you will get through the row, toes to bar, step overs, and handstand push-ups, and likely be back on the second set of 20 step overs. The goal here is another 50-60 second row, 1-2 sets on the toes to bar, unbroken but smooth on the stepovers, then 1-2 sets on the handstand push-ups before finishing the round out on the step overs. During both the AMRAP’s don’t be surprised when that time slips away quickly. Keep moving even if it’s slow. The last piece it’s time to send it. Your heart rate will be up, your grip will be fried, and your legs will probably be burning but just hang on to the same consistent pacing for the first few movements and then try to smash the last few handstand push-ups and 20 box step overs. Keep track of both scores for this one.

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
**If you are feeling beat up from this week then perform the lower intensity conditioning/GHD Sit-Up piece instead**

Twelve sets of:
60 Second Ski, Bike, or Row for Max Calories
Immediately followed by…
Complete as many rounds and reps as possible in 60 seconds of:
2 Deadlifts (275/185lbs)
4 Box Jump Overs (with step down) (24/20″)

35-49: 275/185 lbs
50-54: 255/155 lbs
55-59: 225/135 lbs; Step Overs Okay
60+: 200/115 lbs; Step Overs Okay

*No rest between time intervals. This workout takes 24 minutes total.
**Start back at the top on the AMRAP each round.
***Please note in the comments how many calories were achieved.

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

35-49: 38 GHD Sit-Ups
50-54: 32 GHD Sit-Ups
55+: 26 GHD Sit-Ups

Gymnastics Accessory
Every minute, on the minute, for 15 minutes (5 sets of):
Station 1: 4-6 Wall Walks, 8-12 Deficit Strict Handstand Push-Ups (4/2.5″) OR 1-3 Strict Ring Muscle Ups
Station 2: 8-10 Alternating Single Leg Pistol Squats OR 15 Goblet Squats
Station 3: Rest

*Please note loading if you perform the goblet squats.

55+: 2 Wall Walks, 4-6 Handstand Push-Ups OR 4-6 Supinated Grip Strict Pull-Ups

Running Progressions
Three rounds of:
600 Meter Run @ 5k Pace
400 Meter Run @ Mile Pace
400 Meter Run @ 5-10 Seconds/Mile Slower than 5k Pace
200 Meter Run @ 5-10 Seconds/Mile Faster than Mile Pace

Sleds and Carries
Against a 15 minute clock, perform as many rounds as possible of:
50 Foot HEAVY Sled Push
50 Foot HEAVY Reverse Sled Drag
*Rotate rounds 1:1 with a partner, or rest 1:1 if you don’t have a partner.