March 24, 2020 – Invictus Athlete

Primary Training Sessions
Mobility & Activation
Every minute, on the minute, for 12 minutes:
Minute 1 – Nose-to-Wall Handstand Wall Runs x 20 shoulder taps
(focus on stabilizing your midline and maintaining a good vertical position)
Minute 2 – Strict Ring to Sternum Pull Ups x 6-8 reps
Minute 3 – Bamboo Bar Overhead Stability Hold x 30-45 seconds
(if you don’t have a Bamboo Bar, use PVC pipe, bands and kettlebells)

A.
Four sets for times of:
15/12 Calorie Assault Bike
12 Wall Ball Shots (30/20 lbs)
9 Burpee Dumbbell Deadlifts (50/35 lb DBs)
Rest 30 seconds

Breathe exclusively through your nose throughout this entire portion including the 30 seconds of rest. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

C.
Four sets of:
Barbell Z-Press
* Set 1 – 5 reps @ 80-85% of 1-RM (established 2/18/20)
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
Rest 2 minutes between sets.

D.
Every 6 minutes, for 24 minutes (4 sets of)
Row 1000/750 Meters (or Ski Erg if available)
30 Pull-Ups

This should take less than 5 minutes in every set. If that’s not the case, get as far as possible in 5 minutes and then rest 60 seconds before restarting.

E.
Three sets of:
Hanging Straight Leg Raises x Max Unbroken Reps
Rest 90 seconds
Extended Plank x 60 seconds
immediately followed by…
Med Ball Slams x 20 second AMRAP
Rest as needed

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.

Gymnastics Skills Accessory Option
Every minute, on the minute, for 12 mintues:
Minute 1 – Strict Muscle-Up x 1-4 reps
(regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
Minute 2 – Handstand Walk x 15-20 Meters or Handstand Walk Obstacle
Minute 3 – Unbroken Heavy Rope Double-Unders x 50 reps

Same as last week…see if you can improve upon last week’s results.

Strongman Accessory Option
A.
Every minute, on the minute, for 10 minutes (note load used):
100-Foot Yoke Carry (heavy)

If you do not have access to a yoke perform using a barbell with chains or bands and kettlebells

When the running clock reaches 12:00…

B.
Complete as many reps as possible in 3 minutes of:
Legless Rope Climbs to 15′ Target

Rest 60 seconds until the running clock hits 16:00, and then…

C.
Complete as many reps as possible in 3 minutes of:
Rope Climbs to 15′ Target (with legs)

Rest 60 seconds until the running clock reaches 20:00…

D.
One set of:
200 Meter Sled Sprint

Very light on the sled…you need to be able to sprint hard and fast for 130-150 meters…then it should get difficult.

E.
Three sets of:
Death March x 15 reps each leg
rest 30 seconds
Reverse Hyper x 20 reps @ 40% of 1-RM Back Squat
rest as needed

Mixed-Modal Capacity Accessory Option
Every 4 minutes, for 32 minutes (8 sets) for times:
15/9 Calories of Assault Bike
9 Burpees
15/9 Calories of Assault Bike

Note times for all eight sets. Allow bike monitor to roll while you do burpees, but don’t pedal for longer than the initial 15/9…you’re finished when you hit 30/18 calories.

*Compare to January 14, 2020.

ALTERNATE AT-HOME WORKOUT OPTION – No EQUIPMENT NEEDED

For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus. Click here for the full workout briefing.

When the clock starts, perform…

Complete rounds of the following at 70-80% effort for 8 minutes:
10 Squats (loaded or unloaded)
10 Standing Ground to Sky Touches
10 Alternating Lunges
5 Inch Worms

When the running clock reaches 8:00, move immediately into…

Complete rounds of the following at 70-80% effort for 4 minutes:
10 High Knees
10 Squat Tuck Jumps
10 Down Ups

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

When the running clock reaches 18:00, perform the following…

Against a 2-minute running clock…
30 Jumping Jacks
20 Mountain Climbers
Max Reps Alternating Jumping Lunges
Rest for 60 seconds and repeat for a total of SIX sets.

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT

For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus. Click here for the full workout briefing.

When the clock starts, perform…

Complete rounds of the following at 70-80% effort for 8 minutes:
10 Squats (loaded or unloaded)
10 Standing Ground to Sky Touches
10 Alternating Lunges
5 Inch Worms

When the running clock reaches 8:00, move immediately into…

Complete rounds of the following at 70-80% effort for 4 minutes:
10 High Knees
10 Squat Tuck Jumps
10 Down Ups

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

When the running clock reaches 18:00, perform the following…

Against a 4-minute running clock…
2 Minutes of Rowing or Running
Max Reps of Wall Ball Shots or Dumbbell Thrusters
Rest 2 minutes and repeat for a total of FOUR sets.

If you choose to row the goal would be 500 Meters for the men and 420 Meters for the women.
If you choose to run the goal would be to reach 400 meters every round.

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds