Primary Training Session
Get Moving || Warm-Up
Two sets of:
10/7 Calorie Bike or Row
100 Foot Single Arm Overhead Carry (each arm)
20 Alternating Lateral Lunges
20 Banded Face Pulls
5 Windmills (each arm)
Followed by…
Three rounds of:
3 Wall Walks
6 Burpee Pull-Ups
9 PVC Pipe Pass Throughs
12 Lateral Line Hops
A.
Every 2 minutes, for 20 minutes (10 sets of):
Snatch High Pull + Hang Snatch + Snatch + Overhead Squat
Sets 1-3: 60-70%
Sets 4-6: 75-80%
Sets 7-10: 80+%
*Build based on quality and feel to today’s heavy.
**Perform the hang snatch above the knee.
***Drop and reset after the Hang Snatch.
B.
Five sets of:
Front 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.
“Sage at 20”
Complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters (135/95 lbs)
20 Pull-Ups
20 Lateral Burpees Over the Barbell
D.
Eight sets of:
20 Seconds ofV-Ups
10 Second Rest
After the 8th set, rest 4 minutes, then repeat.
Total time = 12 minutes.
Athlete Training Notes:
I know we’ve been hitting our standards metcons on Wednesday’s during this cycle, but this one is a classic so we want to make sure that you’re coming off a full rest day and can go hard! If you’ve been around the Invictus space as long as I have then you’ve probably hit this workout plenty of times. For those of you that are new, this is a workout straight from the mind of CJ Martin and is one of our Invictus Standards metcons. This one is a great blend of physicality, skill capacity and mental fortitude. Little things within this workout can add up to a great score, or a poor score. How you should try and pace this one out is going to vary widely from athlete to athlete. What we’d recommend for most is to aim for 2-3 sets on all rounds of thrusters with a short break in between them. You’ll follow that up with 2-3 sets on all the pull-ups, again taking short breaks. Don’t fall into the trap of going unbroken there and spiking your heart rate. After that this workout pulls on the mental fortitude strings with the burpees. One second slower on each rep costs you 20 seconds per round. Your goal is smooth and consistent throughout. Don’t blast the first round then fall off in round 2. Prospective games athletes should aim for more than 5 rounds on this. Semi-finals athletes should aim for right around 5 rounds total. Quarterfinals athletes should aim to be somewhere on the 5th round. We’ve seen it done, it just requires a little bit of grit.
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 sets of:
90 Second Bike, Ski, Row or Run for Max Calories
90 Second Rest
Sled Session
Complete a 20-25 Minute Sled Drag @ 30-40% of Bodyweight
Strength Accessory
Three sets of:
15 Barbell Hip Thrusts
Rest 30 seconds
20 HEAVY Russian Kettlebell Swings
Rest 60 seconds
Followed by…
Three sets of:
10-12 Right Leg Bulgarian Split Squats
Rest 30 seconds
10-12 Left Leg Bulgarian Split Squats
Rest 60-90 seconds between sets
Additional Cardio Option 2
For time:
15/12 Calorie Echo/Assault Bike
100 Foot Farmer Carry (100/70lbs)
5 Dumbbell Burpee Deadlifts (100/70lbs)
100 Foot Farmer Carry (100/70lbs)
15/12 Calorie Echo/Assault Bike
35-54: 70/50 lbs
55+: 50/35 lbs
*This is meant to be a sprint finisher from the accessory strength option. If you’re focused more on cardio then please pick the 90 on 90 off pure cardio piece instead, NOT both.