April 24, 2024 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
50 Foot Suitcase Carry (each side)
50 Foot Single Arm Overhead Carry (each side)
20 Plank Position Shoulder Taps
20 Banded Face Pulls

Followed by…

Four sets of:
2 Wall Walks
3-4 Wall Facing Strict Handstand Push-Ups OR Hand Release Push-Ups
6 Strict Pull-Ups
Rest 1:1

A.
Every minute, on the minute, for 5 minutes:
50 Foot Handstand Walk OR 3-4 Wall Walks

Rest 3 minutes, then…

Every minute, on the minute, for 5 minutes:
25 Foot Handstand Walk with 3 Pirouettes OR 20 Nose to Wall Shoulder Taps

Rest 3 minutes, then…

Three sets of:
25 Foot Handstand Walk
*Perform 1 free standing handstand push up at the 5, 10, 15, 20, and 25 foot marks.

OR

Spend 5-10 minutes working on Handstand Walking

B.
Every minute, on the minute, for 32 minutes (8 sets of):
Station 1: 17-20/13-16 Calorie Row
Station 2: 30 Double Unders + 7-10 Strict Handstand Push-Ups
Station 3: 15-18/11-14 Calorie Echo Bike
Station 4: 30 Double Unders + 4-6 Bar Muscle Ups

C.
Three rounds, not for time of:
30 Russian Twist
30 Flutter Kicks
30 Second Side Plank (each side)

Athlete Training Notes
Today’s EMOM is a have it your way style. Every minute has a rep range so it should allow you to hit the following time targets… For the row we’re looking for about 45-50 seconds of work at about a 75-80% effort. The double under and handstand push-up station should take around 40-45 seconds. Pick a rep range that you can perform unbroken. After that we’ve got the bike minute where again you’re aiming for about 45 seconds or so at a 75-80% effort. The last station is going to be more double unders but paired with bar muscle ups. There’s no rest minute after this like normal so again pick a rep count that you can maintain unbroken throughout. Overall you should be able to complete all the reps that you pick at about a 75-80% sustained effort for the full 32 minutes.

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.

Rotational Strength
Three sets of:
5 Half Kneeling Medball Lateral Slams Each Side
Rest as needed

Followed by…

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

Followed by…

Three sets of:
10 Max Effort Med Ball Lateral Speed Throws Left
Rest 60 seconds
10 Max Effort Lateral Speed Throws Right
Rest 60 seconds

Strongman Metcon
Every minute, on the minute, for 12 minutes:
Station 1: 50 Foot HEAYV Sled Push
Station 2: 50 Foot HEAVY Reverse Sled Drag
Station 3: 45 Second Yoke Hold (or 80% of 1RM Back Squat on barbell)

Mixed Modal Machine Based
Four rounds for time, with one member at each station of:
2.5/2 kilometer Echo Bike
800 Meter Assault Runner
*Sandbag Bearhug Hold (200/150lbs)*
*150 Double Unders*
10 Worm Clean and Jerks (once all 4 have completed their required station)

*For the sandbag hold and double unders the two people at those stations will alternate. One athlete will begin on the sandbag while the other double unders. Once the athlete jumping has completed their 150 reps, they will switch. See this link of the 2023 semi-finals for further details.

Individual Option:
For time:
2.5/2 kilometer Echo Bike
10 Sandbag to Shoulder (100/70lbs)
800 Meter Assault Runner
10 Sandbag to Shoulder (100/70lbs)
*150 Double Unders*
10 Sandbag to Shoulder (100/70lbs)
200 Foot Sandbag Bearhug Carry
10 Sandbag to Shoulder (100/70lbs)

35-54: 70/50lbs dumbbells
55+: 50/35lbs dumbbells

Monostructural
For completion:
Row 5000 meters

*Feel it out for your first 500 meters. If you’re feeling good then err on the side of discomfort for the 5k. If you’re just wanting some rowing volume then focus more on your stroke and form instead.

Grip
Three rounds of:
100 Foot Farmer Carry (100/70lbs)
100 Foot Plate Pinch Carry (25-35/15-25lbs)