February 12, 2024 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
10/7 Calorie Bike or Row
100 Foot Double Kettlebell Front Rack Carry
20 Light Kettlebell Goblet Hold Alternating Lateral Lunges

Followed by…

Two rounds at ascending effort of:
2 Wall Walks
4 Burpee Broad Jumps
12 V-Ups
16 PVC Pipe Overhead Squats

A.
Every 2 minutes, for 20 minutes (10 sets of):
Hang Snatch + Snatch (drop and reset between)
Sets 1-3: 60-70%
Sets 4-6: 75-80%
Sets 7-10: 80+%

*Build based on quality and feel to today’s heavy.
**Compare results to 1/15.

B.
Five sets of:
Back Squat x 5 reps
Rest 2 minutes between sets

Set 1: 73-75%
Set 2: 75-77%
Set 3: 77-80%
Sets 4 and 5: 80+%

C.
Against a 2 minute clock, perform as many reps as possible of:
75 Double Unders
100 Foot Dumbbell Front Rack Walking Lunge (50/35lbs)
Max Burpee Pull-Ups in the remaining time
Rest 60 seconds bewteen sets and repeat for a total of FOUR sets. On the fourth set extend the time to 3 minutes.

D.
Two To Three sets for times of:
30 Toes to Bar
Rest 1:1 between sets

*Stop after two sets if you can’t get the 2nd done in two sets or less.

Athlete Training Notes:
Sprint fast, rest up, repeat the process. The goal is about 45 seconds on the double unders, 30-40 seconds for the lunges, then hammer out burpee pull-ups in the remaining time. We’ve hit these 2-2-2-3 intervals more times than we can count so you should all be prepped for this stimulus!

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
Ten rounds of:
2:30 Bike/Ski/Run @ Endurance Pace
:30 Bike/Ski/Run @ Flux Pace

Endurance Pace = Something you could hold for 60 minutes.
Flux = Endurance +40%

Sled Session
Every 90 seconds, for 12 minutes (4 sets of):
Station 1: 100 Foot HEAVY Sled Push
Station 2: 100 Foot Moderate Reverse Sled Drag

Strength Accessory
Three sets of:
12-16 Goblet Hold Box Step Overs (70/50lbs to 24/20″)
Rest 30 seconds
20 GHD Back Extensions
Rest 60 seconds between sets

Followed by…

Two sets of:
60-75 Banded Hamstring Curls
Rest 30-45 seconds between sets

35-54: 70/50 lbs to 20″ box
55+: 50/35 lbs to 20″ box

Additional Cardio Option 2
This is meant to be a sprint finisher if you performed the strength accessory work. If you need to work pure conditioning then please pick the endurance/flux option instead.

For time:
15 Dumbbell Hang Squat Cleans (50/35lbs)
30/24 Calorie Echo/Assault Bike
15 Dumbbell Hang Squat Cleans (50/35lbs)

35-54: 50/35 lbs
55+: 35/20 lbs

*Hang can be performed in between or outside the legs.