September 20, 2024 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
3-5 Minute Bike or Row @ Ascending Effort

Followed by…

One set of:
Partner Assisted Front Rack Stretch x 60-90 seconds

Followed by…
Two sets of:
100 Foot Farmer Carry
100 Foot Double Kettlebell Front Rack Carry
100 Foot Double Kettlebell Overhead Carry

Followed by…

Three sets of:
Clean-Grip Romanian Deadlift x 3 reps
Clean High Pull from Below Knee x 3 reps
Front Squat x 3 reps
Hang Power Clean x 3 reps
Clean from Below Knee x 3 reps
*empty barbell up to 95/65lbs

A.
Every 90 seconds, for 18 minutes (12 sets of):
Set 1: 3 Clean and Jerks @ 55%
Set 2: 2 Clean and Jerks @ 60%
Set 3: 1 Clean and Jerk @ 65%
Set 4: 3 Clean and Jerks @ 60%
Set 5: 2 Clean and Jerks @ 65%
Set 6: 1 Clean and Jerk @ 70%
Set 7: 3 Clean and Jerks @ 65%
Set 8: 2 Clean and Jerks @ 70%
Set 9: 1 Clean and Jerk @ 75%
Set 10: 3 Clean and Jerks @ 70%
Set 11: 2 Clean and Jerks @ 75%
Set 12: 1 Clean and Jerk @ 80%

B.
Every 3 minutes, for 15 minutes (5 sets of):
3-4 Tempo Front Squats @ 70-75% @ 21X1

C.
Three sets of:
50 Foot Farmer Hold Walking Lunge
Rest 30 seconds
15 Dumbbell Deadlifts
Rest 60-90 seconds

*Your choice on loading for both movements. It should be tough, but unbroken.

D.
Option A:
Complete as many rounds and reps as possible in 9 minutes of:
3 Strict Handstand Push-Ups
6 Dumbbell Deadlifts (70/50lbs)
6 Strict Handstand Push-Ups
12 Dumbbell Clean and Jerks (70/50lbs)
9 Strict Handstand Push-Ups
18 Dumbbell Clean and Jerks (70/50lbs)
*If you finish the round of 9 and 18, return to the round of 3 and 6 and start over. Continue until the 9 minute mark.*

Option B:
Complete as many rounds and reps as possible in 9 minutes of:
3 Bar Facing Burpees
6 Deadlifts (225/155lbs)
6 Bar Facing Burpees
12 Deadlifts (225/155lbs)
9 Bar Facing Burpees
18 Deadlifts (225/155lbs)
*If you finish the round of 9 and 18, return to the round of 3 and 6 and start over. Continue until the 9 minute mark.*

Option C:
Pick EITHER the Strict Handstand Push-Ups OR Bar Facing Burpees then EITHER the Dumbbell OR Barbell Deadlifts. Stick with the 3/6-6/12-9/18 pattern. Note below what you chose.

Conditioning Training Note
This workout is going to go by FAST. 9 minutes in a couplet format is a classic open style theme. This workout comes with options. We suggest picking the bar facing burpees option unless you know that you are proficient with strict handstand push-ups and can keep those either unbroken or at a consistently fast pace each round. The volume will catch up quickly on those and even though you’re only cycling through 3-6-9-3-6-9-etc reps, we still don’t want you spending valuable time staring at the wall during this workout. If you are hitting the burpees we’re looking for a consistent pace. Think back to the 1 to 10 to 1 deadlift burpee workout from a couple opens ago and then try to keep your pace similar to what you would have hit for the rounds of 5-8. As for the deadlifts we’re looking for the 6 and 12 to be unbroken, and then the 18 should probably be split into 2 sets each time and that’s your mini “break” during the workout.

Strength Accessory
Three sets of:
60 Second Wall Sit
30 Seconds of Max Sandbag Bearhug Squats (100-150/70-100lbs)
30 Second Wall Sit
30 Seconds of Air Squats
Rest 90 seconds

55+: 70-100/50-70 lbs

Skill Work
Spend 6-8 minutes working on Handstand Pirouettes.

Followed by…

Every ____ seconds for 10 total reps:
1 Legless Rope Climb (50-59: 12′ legless rope climb for a total of 8 reps; 60+: 12′ rope climb for a total of 8 reps)

*Set a goal time to perform each rep and try to stick with it. Note if/when you fall off.
*Goal is to take less time between reps than last week.

Followed by…

Spend 6-8 minutes working on Jump Rope skills.
-Crossovers
-Crossover Double Unders
-Double Unders
-Heavy Rope
-Triple Unders”

Additional Pulling Practice
Option A:
Eight rounds, not for time of:
4-5 Ring Muscle Ups
200 Meter Easy Jog OR 15/12 Calorie Echo/Assault Bike @ Zone 2 Pace

Option B:
Eight rounds, not for time of:
8-10 Chest to Bar Pull-Ups
200 Meter Easy Jog OR 15/12 Calorie Echo/Assault Bike @ Zone 2 Pace

Option C:
Eight rounds, not for time of:
10-12 Pull-Ups or Toes to Bar
200 Meter Easy Jog OR 15/12 Calorie Echo/Assault Bike @ Zone 2 Pace

Mixed Modal Conditioning
Against a 90 second clock, perform as many calories as possible of:
10/7 Calorie Row
10 Burpees Over the Erg
Max Calorie Echo/Assault Bike in the remaining time
Rest 2:30 between sets and continue until you have accumulated 100/70 calories on the bike OR a total of EIGHT sets.

35-54:
Against a 90 second clock, perform as many calories as possible of:
9/7 Calorie Row
8 Burpees Over the Erg
Max Calorie Echo/Assault Bike in the remaining time
Rest 2:30 between sets and continue until you have accumulated 100/70 calories on the bike OR a total of EIGHT sets.

55+:
Against a 90 second clock, perform as many calories as possible of:
9/7 Calorie Row
8 Burpees Over the Erg
Max Calorie Echo/Assault Bike in the remaining time
Rest 2:30 between sets and continue until you have accumulated 80/50 calories on the bike OR a total of SIX sets.

Pure Conditioning
40-60 Minute Zone 2 Bike, Jog, or Mixed Machines.

*Try to wear a heart rate monitor and do not exceed your target heart rate range, even if it feels like you’re going too slow.