April 26, 2024 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
5 Bamboo Presses + 20-30 Second Overhead Bamboo Hold
10 Ring Rows
15 Dumbbell Bent Over Reverse Flyes
30 Second Elbow Extended Side Plank (each side)

Followed by…

Eight reps of:
Double Broad Jump for Max Distance
Rest as needed

A.
Twelve sets of:
Strict Press x 3 reps @ 60%
Rest 60 seconds between sets

OR

Twelve sets of:
Banded Strict Press x 3 reps @ 45% + 25% Band Tension
Rest 60 seconds between sets

B.
Twelve sets of:
Banded Bench Press x 3 reps @ 60% + 25% Band Tension
Rest 60 seconds between sets

C.
Individual Option:
For time:
10 Clean and Jerks (135/95lbs)
15 Wall Ball Shots (30/20lbs to 10/9′)
15 Chest to Bar Pull-Ups
10 Clean and Jerks (135/95lbs)
15 Wall Ball Shots (30/20lbs to 10/9′)
15 Chest to Bar Pull-Ups
10 Clean and Jerks (135/95lbs)
15 Wall Ball Shots (30/20lbs to 10/9′)
15 Chest to Bar Pull-Ups
10 Clean and Jerks (135/95lbs)

Team Option:
For time:
10 Worm Clean and Jerks
Male 1 + Male 2
20 Synchronized Wall Ball Shots (30lbs to 10′)
20 Synchronized Chest to Bar Pull-Ups
Into…
10 Worm Clean and Jerks
Male 1 + Female 1
20 Synchronized Wall Ball Shots (30/20lbs to 10/9′)
20 Synchronized Chest to Bar Pull-Ups
Into…
10 Worm Clean and Jerks
Female 1 + Female 2
20 Synchronized Wall Ball Shots (20lbs to 9′)
20 Synchronized Chest to Bar Pull-Ups
Into…
10 Worm Clean and Jerks
Female 2 + Male 2
20 Synchronized Wall Ball Shots (30/20lbs to 10/9′)
20 Synchronized Chest to Bar Pull-Ups

Time cap = 15 minutes for individuals and 12 minutes for teams.

D.
Three sets of:
20 Dumbbell Arnold Presses
20-30 Banded Face Pulls
Rest as needed

Athlete Training Notes
Our workout today mixes some barbell cycling, a heavy wall ball, and gymnastics. Singles are going to be the ticket on the barbell. It might be light for some of you, but cycling is just going to blast the grip and having to break up the chest to bar a bunch later on will add up time-wise. Quick singles, stay over the bar, as soon as it hits the ground put your hands back on and pull. The wall ball shots you’re aiming for 1-2 sets. These are a minor inconvenience during the workout but just enough to blast the shoulders a bit and get the heart rate up. There’s only 45 total, but don’t underestimate them. Same goes for the chest to bar pull-ups, try to keep these unbroken if you can knowing that you’re going back to singles on the barbell afterwards. Again, only 45 reps so lower volume than what we’ve seen in recent workouts, but don’t underestimate how they’ll affect everything else. This workout is going to come down to staying disciplined on the barbell, transitioning quickly to the wall ball, and then staying smooth and efficient on the chest to bar pull-ups.

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.

Strength Accessory
Four sets of:
20 Seconds of Lateral Raises
10 Second Rest
20 Second Lateral Raise Hold at the Top
10 Second Rest

Rest 60 seconds, then…

Eight sets of:
20 Seconds of Front Raises
10 Second Rest
20 Second Front Raise Hold at the Top
10 Second Rest

Rest 60 seconds, then…

Eight sets of:
20 Seconds of Presses
10 Second Rest

*Try this with 5/2.5 pound weights first. If you can make it through this entire progression unbroken, then next time you can go heavier.

Mixed Modal
Individual Option:
Complete as many calories as possible in 6 minutes of:
400 Foot Shuttle Run (25′ increments)
40/32 Calorie Assault or Echo Bike
400 Foot Shuttle Run (25′ increments)
Max Calorie Assault or Echo Bike in the remaining time

Rest 2 minutes between sets and repeat for FOUR sets total.

Team Option:
Complete as many reps as possible in 6 minutes of:
400 Foot Shuttle Run (25′ increments)
40/32 Calorie Assault or Echo Bike
400 Foot Shuttle Run (25′ increments)
Max Rounds of Worm OR Synchronized Dumbbell DT in the remaining time (50/35lbs)

Rest 2 minutes between sets and repeat for FOUR sets total.

Skill Work
Every 4 minutes, for 16 minutes:
2/1 Legless Rope Climbs
25 Crossover Single Unders
4 Rope Climbs
25 Crossover Single Unders
*Easy Bike or rest the remainder*

Additional Mixed Stimulus Conditioning
Four sets of:
30 Second Run, Bike, or Row
90 Second Rest

After the 4th round, rest 2 minutes, then…

Six sets of:
90 Second Run, Bike, or Row
30 Second Rest

*Goal is maximal sustainable/consistent effort during both the 30 second and 90 second work portions.