February 13, 2024 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
100 Foot Sandbag Bearhug Carry (moderate weight)
10 Ring Rows
15 Banded Pass Throughs
25 Single Unders
10/7 Calorie Bike

A.
Three sets of:
5 Ring Swings
5 Low Ring Turnovers
5 Jumping Ring Muscle Ups
Rest 60-90 seconds between sets

Followed by…

Five sets of:
3 Pop Swings + 3 Ring Muscle Ups + 2 Ring Dips + 2 Ring Muscle Ups + 1 Ring Dip
Rest 1-2 minutes between sets

OR

Five sets of:
5 Ring Swings + 3 Jumping Ring Muscle Ups + 20-30 Second Ring Dip Support Hold
Rest 60 seconds between sets

B.
Start a running clock, at the 0:00 mark…

Every 5 minutes, for 15 minutes (3 sets of):
Ring Muscle Ups x 60-70% of your Max Set
Easy Bike or Jog the remainder of the interval.

OR

Every minute, on the minute, for 15 minutes (5 sets of):
Station 1: 60 Second Bike @ Moderate Pace
Station 2: 8-10 Dips (banded is ok)
Station 3: 30-45 Seconds of Ring Muscle Up Drill of Choice

*Suggestions:
–Box Ring Muscle Ups
–Low Ring Turnovers
–Ring Swings
–Ring Rows

C.
Then, at the 20:00 mark, on the clock…

Every minute, on the minute, for 20 minutes (5 sets of):
Station 1: 350-400 Foot Shuttle Run (25 foot increments)
Station 2: 20 Alternating Dumbbell Snatches (50/35lbs)
Station 3: 50 Double Unders
Station 4: 50 Foot Handstand Walk (25 foot increments with turnaround on hands)

Then, at the 40:00 mark, on the clock (immediately following the EMOM)…

Four rounds for time of:
25 Crossovers
10 Strict Handstand Push-Ups
TIME CAP = 6 MINUTES

*Sub for handstand walk is 2 wall walks per 25 feet.

Athlete Training Notes:
We’ll begin today with some ring muscle up breakdowns. After that we’ll move into a volume accumulation section. Make sure you let us know how many you’re hitting for that 60-70% of your max reps. After that you’ll get some rest then we’re into a 20 minute EMOM. The goal for this is about 45-55 seconds on the shuttle runs, unbroken on the snatches, 30-35 seconds on the double unders, and then 20-25 seconds on the handstand walk. This one will have some anaerobic output mixed into a longer format. Feel free to push the stations hard and then maximize your rest time. One that 20 minutes is up we’re straight into the final piece of the day which calls for some crossovers and strict handstand push-ups. If you’re proficient at these movements you should aim for holding them on the minute. Otherwise aim to chip away keeping things to as few sets as possible!

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 “Winners and Losers”

With a partner, alternate full sets for 5 sets EACH of:
15/12 Calorie Row
15/12 Calorie Echo Bike

*If you don’t have a partner, rest 1:1.

Strongman
Four sets of:
Station 1: 100 Foot Right Side Suitcase Carry + 100 Foot Left Side Suitcase Carry
Station 2: 100 Foot HEAVY Sandbag Bearhug Carry
Station 3: 100 Foot HEAVY Sled Push

*If possible, perform with a partner or 2 partners. Rotate stations in order once EVERYONE has finished their work.

Plyometrics and Power Output
Three sets of:
5 Medball Broad Jump to Triple Extension Throw
*Completely reset between reps
Rest 2 minutes between sets

Followed by…

Three sets of:
8-10 Standing Lateral Medball Wall Slams Each Side

Followed by…

Three to Four sets of:
5 Step Sprint Start
Rest as needed

*Complete 5 steps at full speed before throttling down.

Additional Cardio Option 2
30 Minute Echo or C2 Bike @ Zone 2 Pace
*At the 7, 14, 21, and 28 minute marks perform a 10 second burst for max wattage, then settle back into your zone 2 pace.

*If performing this after the Row/Bike 1:1 sprints, then perform this as a 30-40 minute Zone 2 Piece without the sprints, almost like it’s your cooldown.