October 18, 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 2 minutes, for 20 minutes (10 sets of):
Clean Liftoff (pause for 2 seconds at the knee) + Clean + Jerk
*Drop and reset between reps.
**Start at 65% and build by 2-5% every rep based on quality.

B.
Every 90 seconds, for 9 minutes (3 sets of):
Station 1: 2-3 Front Squats @ 80%
Station 2: 1 Front Squat @ 90%

C.
Three sets of:
25 Weighted GHD Hip Extensions
Rest 30-45 seconds
30-40 Banded Hamstring Curls
Rest 90 seconds

D.
Complete as many rounds and reps as possible in 7 minutes of:
3 Toes to Bar
3 Clean and Jerks (135/95lbs)
5 Toes to Bar
5 Clean and Jerks
7 Toes to Bar
7 Clean and Jerks
…etc. adding 2 reps to each movement every round until the 7 minutes are up.

Conditioning Training Note
For today’s workout we’re aiming for unbroken on the toes to bar as long as you can followed by quick singles on the barbell. The only time you should hang on to the barbell is if there’s limited time left and you’re trying to squeeze out the final reps. We see workouts like this pop up all the time in the open so might as well start prepping now. Take notes when you’re done of what you did well and what you could have done better!

Optional Additional Work Sessions
Strength Accessory
Three sets of:
30 Jumping Lunges
60 Second Wall Sit
15 Jumping Air Squats
60 Second Wall Sit OR 100 Foot Sled Push (heavy)
Rest 1:1 between sets

Skill Work
Spend 12-15 minutes working on the Handstand movement of your choice.

Suggestions:
-Standard Handstand Walk
-Pirouettes
-Obstacle
-Freestanding Hold or HSPU
-Around Cones

Followed by…

Spend 5-8 minutes working on Jump Rope skills.
-Crossovers
-Crossover Double Unders
-Double Unders
-Heavy Rope
-Triple Unders

Additional Pulling Practice
Option A:
Every ____ seconds for 6-8 total reps:
1 Legless Rope Climb
*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 time.

Option B:
Every ____ seconds for 12-16 total reps:
1 Rope Climb
*Set a goal time to perform each rep and try to stick with it. Note if/when you fall off.

Mixed Modal Conditioning
Against a 2 minute clock, perform as many calories as possible of:
20/15 Calorie Echo/Assault Bike
20 Push-Ups
40 Drag Rope Double Unders
Max Calorie Echo/Assault Bike in the remaining time.
Rest 3 minutes between sets and complete a total of SIX sets.

35-54:
Against a 2 minute clock, perform as many calories as possible of:
18/12 Calorie Echo/Assault Bike
15 Push-Ups
20 Drag Rope Double Unders
Max Calorie Echo/Assault Bike in the remaining time.
Rest 3 minutes between sets and complete a total of SIX sets.

55+:
Against a 2 minute clock, perform as many calories as possible of:
15/10 Calorie Echo/Assault Bike
15 Push-Ups
20 Double Unders
Max Calorie Echo/Assault Bike in the remaining time.
Rest 3 minutes between sets and complete 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.