March 22, 2024 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
3-4 Minute Bike @ Ascending Effort

Followed by…

Three rounds of:
20 Banded Face Pulls
10 Double Dumbbell Hang Muscle Snatches
10 Ring Rows
20 Goblet Hold Alternating Lateral Lunges

Followed by…

Two rounds of:
2-3 Strict Ring Muscle Ups OR 6-8 Strict Pull-Ups
3 Dumbbell Squat Snatches (right)
3 Dumbbell Squat Snatches (left)

A.
Every 90 seconds, for 12 minutes (8 sets of):
2 Squat Snatches @ 80%

B.
Five sets of:
3 Back Squats to a Box AT Parallel @ 75%
Rest 90 seconds between sets

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

C.
Individual Option:
Against a 3 minute clock, perform as many reps as possible of…
30 Wall Ball Shots (30/20lbs to 10/9′)
10 Ring Muscle Ups
Max Clean and Jerks (185/135lbs) in the remaining time.
Rest 2 minutes between sets and repeat for a total of THREE sets.

Team Option:
In M/M or M/F pairs…
Against a 3 minute clock, perform as many reps as possible of…
30 Synchronized Wall Ball Shots (30/20lbs to 10/9′)
8 Synchronized Ring Muscle Ups
Max Clean and Jerks (225/155lbs) in the remaining time.
Rest 2 minutes between sets and repeat for a total of THREE sets.

-Wall Balls are synchronized in the bottom of the squat.
-Muscle Ups are synchronized at the top of the dip.
-One barbell and split reps however (unless in M/F pair then have one of each bar).

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:
Wall ball volume straight into muscle ups then grip and rip on the barbell. These intervals should hopefully leave you with about 60-75 seconds on the barbell each round and we’re looking for high scores to be 30+ reps. For the wall balls the main consideration needs to be how they’ll affect the ring muscle ups afterwards. If going unbroken means you’re breaking on the rings then it’s faster to take a break on the wall balls and do less sets on the rings. For the ring muscle ups we’re looking for 2 sets or less to get the 10 reps down. Any more than that and you’re cutting too much into the 3 minute clock. After the rings it’s time to grip and rip on the barbell. Stay over it, put your hands back on it, force yourself to pull.

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
Five rounds of:
4 Minute Row/Bike/Ski @ Endurance Pace
2 Minute Row/Bike/Ski @ Flux Pace

Endurance Pace is something you could hold for 60 minutes.
Today’s Flux Pace is Endurance Pace + 15% (use watts)

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

35-54: 35 GHD Sit-Ups
55+: 30 GHD Sit Ups

Gymnastics Accessory
Four to Five sets for times of:
1 Legless Rope Climb
10 Alternating Single Leg Pistol Squats
1 Legless
2 Rope Climbs
Rest 1:1 or alternate full sets with a partner.

35-54:
Four sets for times of:
1 Legless Rope Climb
10 Alternating Pistol Squats
2 Rope Climbs
Rest 1:1 or alternate full sets with a partner.

55+:
Four sets for times of:
1 Legless Rope Climb to 12′
6 Alternating Single Leg Pistol Squats
2 Rope Climbs
Rest 1:1 or alternate full sets with a partner.

Running Progressions
For time:
Run 5000 Meters

*Perform at the same location as before.

Sleds and Carries
Five sets of:
50 Foot HEAVY Sled Push
50 Foot HEAVY Reverse Sled Drag
Rest 1:1 or alternate full sets with a partner.