February 16, 2024 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
10/7 Calorie Bike or Row
50 Foot Suitcase Carry (right)
5 Right Arm Kettlebell Front Squats
50 Foot Suitcase Carry (left)
5 Left Arm Kettlebell Front Squats
10 False Grip Ring Rows

Followed by…

Spend 5-10 minutes working on Strict Ring Muscle Ups

OR

Three to Four sets of:
20 Second Chest to Ring Hold
20 Second Dip Support Hold
20 Second Bottom of Dip Hold

A.
Every minute, on the minute, for 10 minutes:
2 Hang Power Snatches @ 75%

B.
Five sets of:
3 Front Squats @ 75%
Rest 90 seconds between sets

*Focus is on SPEED out of the bottom. If you cannot stand up fast enough to potentially turn this into a thruster then the weight is too heavy.

C.
For time:
75/60 Calorie Row
50 Overhead Squats (115/85lbs)

*Partition the reps and movements however you would like. Make sure to note what you did in the comments section on SugarWOD!

D.
Option A:
Three sets of:
10 Dumbbell Staggered Stance Romanian Deadlifts (right leg forward)
10 Dumbbell Staggered Stance Romanian Deadlifts (left leg forward)
Rest as needed

Option B:
Three sets of:
30-35 Reverse Hypers @ 35-40% of 1RM Back Squat
Rest 2 minutes between sets

Athlete Training Notes:
Have it your way today! Are you better off going shorter faster sprints with more transitions, or are you better off splitting this one into bigger sets and transitioning less from movement to movement? Let us know what you decide to go with as each athlete will be quite different from the next. If you’re wondering how I (coach Holden) would break this one up, I would likely hit 25 Overhead Squats, 25 Cal Row, 15 Overhead Squats, 25 Cal Row, 10 Overhead Squats, Finish the row! Another good training idea is to try and knock out a giant chunk of overhead squats and see what happens! Either way make sure you note whether you liked your strategy or not!

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
Fifteen rounds of:
1:15 Bike/Ski/Run/Row @ Endurance Pace
45 Second Bike/Ski/Run/Row @ Flux Pace

*Endurance Pace = Something you can hold for 60 minutes.
*Flux Pace = Endurance Pace + 20%

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

35-49: 40 GHD Sit-Ups
50-54: 34 GHD Sit-Ups
55+: 28 GHD Sit-Ups

Gymnastics Accessory
Five sets of:
1-2 Legless Rope Climb + 2-3 Rope Climbs
200 Foot Shuttle Run (25 foot increments)
10 Alternating Pistol Squats (5/leg)
Rest 1:1

35-49:
Five sets of:
1 Legless Rope Climb + 2 Rope Climbs to 15′ target
200 Foot Shuttle Run (25 foot increments)
10 Alternating Pistol Squats (5/leg)
Rest 1:1

50-54:
Five sets of:
1 Legless Rope Climb + 2 Rope Climbs to 12′ target
200 Foot Shuttle Run (25 foot increments)
10 Alternating Pistol Squats (5/leg)
Rest 1:1

55-59:
Five sets of:
1 Legless Rope Climb + 1 Rope Climb to 12′ target
200 Foot Shuttle Run (25 foot increments)
10 Alternating Pistol Squats (5/leg)
Rest 1:1

60+:
Five sets of:
2-3 Rope Climbs to 12′ target
200 Foot Shuttle Run (25 foot increments)
10 Alternating MedBall Step-Ups (20/14 lbs to 24/20″)
Rest 1:1

Running Progressions
Four sets of:
Run 400 Meters @ 5-10 Seconds Faster than Mile PR Pace
Easy Jog or Walk 200 Meters

Sleds and Carries
Five sets of:
50 Foot HEAVY Harness Sled Drag (9/10 effort – you should be on all fours)
Rest as needed between sets