May 6, 2024 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Spend 60-90 seconds in the following mobility pieces on each side…

–T-Spine Pulse on Bench
–Band Distracted Pec Stretch

Followed by…

Individual Option:
Every minute, on the minute, for 15 minutes (3 sets of):
Station 1: 60 Second Bike @ Warm Up Pace
Station 2: 10 PVC Pipe Pass Throughs + 10 PVC Pipe Overhead Squats
Station 3: 10 Ring Rows + 10 Push-Ups
Station 4: 3 Wall Walks + Handstand Hold the Remainder
Station 5: Rest

Team Option:
Every minute, on the minute, for 15 minutes (3 sets of):
Station 1: 60 Second Bike @ Warm Up Pace
Station 2: 10 PVC Pipe Pass Throughs + 10 Synchronized PVC Pipe Overhead Squats
Station 3: 10 Synchronized Burpee Pull-Ups
Station 4: 3 Synchronized Wall Walks + Handstand Hold the Remainder
Station 5: Rest

A.
Every 2 minutes, for 16 minutes (8 sets of):
Behind the Neck Jerk + Overhead Squat

Set 1: 70% of 1RM Snatch
Set 2: 75% of 1RM Snatch
Set 3: 80% of 1RM Snatch
Set 4: 84% of 1RM Snatch
Set 5: 88% of 1RM Snatch
Set 6: 92% of 1RM Snatch
Set 7: 95+% of 1RM Snatch
Set 8: 95+% of 1RM Snatch

B.
Every 90 seconds, for 15 minutes (10 sets of):
Hang Snatch (from above the knee)

Sets 1-3: 2-3 reps @ 70-80%
Sets 4-6: 1-2 reps @ 80-85%
Sets 7-10: 1 rep @ 85+%

*Only increase after successful lifts. If you miss, stay at the same weight. If you miss again, go down in weight.

C.
Option A:
For time:
20 Overhead Squats (185/125lbs)
500 Meter Row
30 Foot Handstand Walk*
2 Seated Legless Rope Climbs (controlled descent)
20 Strict Wall Facing Handstand Push-Ups
2 Seated Legless Rope Climbs (controlled descent)
30 Foot Handstand Walk*
500 Meter Row
20 Overhead Squats (185/125lbs)
*Perform 1 pirouette every 10 feet during the handstand walks.

Option B:
For time:
20 Overhead Squats (60% of 1RM Snatch)
500 Meter Row
50 Foot Handstand Walk (no pirouette)
2 Legless Rope Climbs OR 10 Burpee Pull-Ups
20 Strict Handstand Push-Ups
2 Legless Rope Climbs OR 10 Burpee Pull-Ups
50 Foot Handstand Walk (no pirouette)
500 Meter Row
20 Overhead Squats (60% of 1RM Snatch)

D.
Every minute, on the minute, for 10 minutes (5 sets of):
Station 1: 15-25 GHD Sit-Ups
Station 2: Rest

*Pick a rep count that you can maintain unbroken sets with.

Athlete Training Notes
We’ve got two options coming up today. Option A is straight out of semi-finals from last year. Option B is a very similar version just with the skills changed slightly to make sure you’re still getting a good training stimulus. Check back to the leaderboards before you start to give yourself a ball park time to shoot for. That said, the best way to approach this one is going to be whatever allows you to mitigate shoulder fatigue as much as possible going through that gauntlet of gymnastics skills. Most folks will benefit from going 2-3, maybe even 4 sets on the first 20 overhead squats. After that you’ll probably want to row a pace that is somewhat similar to the 300’s you rowed during the open this year. It’s not a blazing pace, but it’s a good solid strong pace that still allows you to come off and hit the next movement. Up next we start the gauntlet. If you’re hitting option A it’ll be the 30 foot handstand walk with 1 pirouette every 10 feet. If you’re hitting option B then we’ll just walk through a standard 50 feet. After that we’ve got either 2 seated legless rope climbs with a controlled descent or 2 regular legless rope climbs or 10 burpee pull-ups if you don’t have a rope available. For these it’s all about not missing reps. You want to test your limits, but not at the risk of failing because failing a legless is catastrophic. It’s better to be a little conservative here and try to make up time elsewhere. Our next movement is going to be 20 wall facing or 20 regular strict handstand push ups. Aim for 2-4 sets here to get the reps done. If you looked back to some videos of semi’s last year it’s somewhat comical because some of the ladies didn’t even go up to their feet at all during the climb/hspu/climb portion. Once you’ve finished those 20 we’re going back up the ladder and these next 2 legless rope climbs are the workout for most folks. If you can get through these unscathed it’s largely smooth sailing. Again, don’t risk failure here because a missed rep is impossible to come back from. After that we’re back to the handstand walk, then it’s time to rip a bit on the row, probably the same pace as you started because it’ll be fatigued and we’ve still got one more set of overhead squats coming up. On those you’re looking for 2-3 sets again to get them all done, and that’s it!

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.
Plyometrics
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

Followed by…

Three sets of:
8 Med Ball Speed Skaters + Max Vertical Throw
Rest 2 minutes

*Perform eight speed skaters. Land the eighth rep on BOTH feet, and immediately perform a vertical throw for maximum height.

Followed by…

Ten reps of:
Kneeling Jump
Rest 15-30 seconds between reps

Strength Accessory
Three sets of:
10-12 Dumbbell Bench Press
Rest 30 seconds
12-15 Dumbbell Chest Supported Rows
Rest 2 minutes

Gymnastics Skills EMOM
Every minute, on the minute, for 5-10 minutes:
5-10 Chest to Bar Pull-Ups (55+: Chin-over-the-Bar Pull-Ups)

*Focus is perfect reps. Cap your total volume at 50-60 reps so adjust the time and/or reps accordingly. Example.. 5 on the minute for 10 minutes, or 10 on the minute for 5 minutes.

Monostructural
Twelve sets of:
Echo or Assault Bike x 60 seconds @ 75+/66+ RPM (49-59+: 70+/60+; 60+: 65/55+)
Rest 30 seconds between sets

After the 12th set, rest an extra 2 minutes, then…

For time:
80/64 Calorie Echo/Assault Bike

Additional Optional Worm Conditioning with Individual Option
Team of 4 Option:
Five rounds for time of:
15 Worm Deadlifts
50 Foot Worm Lunge
15 Burpees Over the Worm

Rest 5 minutes, then…

Five rounds for time of:
50 Calorie Ski Erg (1 person, 3 hold the worm)
15 Burpees Over the Worm
*You have to rotate in order on the ski erg M-F-M-F.

Individual Option:
Five rounds for time of:
15 Sandbag Deadlifts (100/70lbs)
50 Foot Sandbag Shoulder Lunge (100/70lbs)
15 Burpees Over the Sandbag

Rest 5 minutes, then…

Five rounds for time of:
20 Calorie Ski Erg
15 Burpees Over the Sandbag

35-49: 100/70 lbs
50-59: 70/50 lbs
60+: 50/30 lbs