April 22, 2020 – Invictus Athlete

At Home Workout (No 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.

When the clock starts, perform…

Two sets of:
45 second Jog in Place/Jumping Jacks/Line Jumps
45 second Plank Hold from Elbow Position
45 second Jog in Place/Jumping Jacks/Line Jumps
45 seconds of Ground to Sky Reaches
45 second Jog in Place/Jumping Jacks/Line Jumps
45 second Wall Sit Hold
45 second Jog in Place/Jumping Jacks/Line Jumps
45 seconds of Bodyweight Hip Bridges
Rest 60 seconds

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 15:00, perform the following…

Every minute, on the minute, for 3 minutes (1 set) for max reps of:
Station 1: 20 seconds of Jumping Lunges
Station 2: 20 seconds of Backpack Deadlifts
Station 3: 20 seconds of Push-Up + Alternating Taps

When the running clock reaches 20:00, perform the following…

Every minute, on the minute, for 18 minutes (6 sets) of:
Station 1: Number of Jumping Lunges you achieved during the initial 3 minute EMOM
Station 2: Number of Backpack Deadlifts you achieved during the initial 3 minute EMOM
Station 3: Number of Push-Up + Alternating Tap you achieved during the initial 3 minute EMOM

When the running clock reaches 42:00, perform the following…

Every minute, on the minute, for 9 minutes (3 sets) of:
Station 1: 30 seconds of Upright Rows (Use a Backpack or Gallon Jug)
Station 2: 30 seconds of Death Marches (Bodyweight or Bearhugging Backpack)
Station 3: 30 seconds of Frog Pumps

Followed by…

5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.

Keep the ratio of inhale to exhale at a 1:2.

Coaches Note:
Today’s intention is NOT SANDBAGGING the 3 minute EMOM!

The 3 minute EMOM will determine your reps for the remainder of the workout. That does not give you an excuse to go easy on that portion.

Call it a character test. Go hard during the first 3 minutes, take your 2 minute rest, and then try to hold on for the 18 minute EMOM afterwards. Remember, pain is only temporary :).

Our accessory work for today is posterior based. Strong hamstrings and a strong back lead to a strong everything, so we are going to give you a set amount of time to work to get as many QUALITY reps in as you can. Your posterior chain should be fired up by the end of this workout!

At Home Workout (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.

When the clock starts, perform…

Two sets of:
45 second Run/Bike/Row/Jump Rope
45 second Plank Hold from Elbow Position
45 second Run/Bike/Row/Jump Rope
45 seconds of Ground to Sky Reaches
45 second Run/Bike/Row/Jump Rope
45 second Wall Sit Hold
45 second Run/Bike/Row/Jump Rope
45 seconds of Bodyweight Hip Bridges
Rest 60 seconds

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 15:00, perform the following…

Every minute, on the minute, for 3 minutes (1 set) for max calories/reps of:
Station 1: 20 seconds of Rowing, Bike Erg or Assault Bike
Station 2: 20 seconds of Dumbbell Ground to Overhead
Station 3: 20 seconds of Renegade Rows

When the running clock reaches 20:00, perform the following…

Every minute, on the minute, for 18 minutes (6 sets) of:
Station 1: Number of Calories of Bike or Row you achieved during the initial 3 minute EMOM
Station 2: Number of Reps of Dumbbell Ground to Overhead you achieved during the initial 3 minute EMOM
Station 3: Number of Reps of Renegade Rows you achieved during the initial 3 minute EMOM

When the running clock reaches 42:00, perform the following…

Every minute, on the minute, for 9 minutes (3 sets) of:
Station 1: 30 seconds of Upright Rows
Station 2: 30 seconds of Death Marches
Station 3: 30 seconds of Frog Pumps

Followed by…

5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.

Keep the ratio of inhale to exhale at a 1:2.

Coaches Note:
Today’s intention is NOT SANDBAGGING the 3 minute EMOM!

The 3 minute EMOM will determine your reps for the remainder of the workout. That does not give you an excuse to go easy on that portion.

Call it a character test. Go hard during the first 3 minutes, take your 2 minute rest, and then try to hold on for the 18 minute EMOM afterwards. Remember, pain is only temporary :).

Our accessory work for today is posterior based. Strong hamstrings and a strong back lead to a strong everything, so we are going to give you a set amount of time to work to get as many QUALITY reps in as you can. Your posterior chain should be fired up by the end of this workout!

Primary Training Session
A.
Every 2 minutes, for 10 minutes (5 sets):
Clean-Grip Overhead Squat x 5 reps

Build over the course of the 5 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.

B.
Every 2:30, for 10 minutes (4 sets):
Jerk in Split Jerk Position x 4 reps

Aim for 3 heavy working sets.

C.
Every 2 minutes, for 20 minutes (10 sets):
Split Jerk with 2-second Pause in Dip & 2-second Pause in Receiving x 2 reps

*Sets 1-2 = @ 65%
*Sets 3-4 = @ 70%
*Sets 5-6 = @ 75%
*Sets 7-10 = @ 80%

D.
Back Squat
Set 1- 5 reps @ 70%
Set 2- 3 reps @ 80%
Set 3- 1 rep @ 85-90%
Set 4- 10 reps @ 70%
Set 5- 10 reps @ 70%
Rest 2 minutes

E.
Every minute, on the minute, for 20 minutes:
Odd Minutes – 5 Bar-Facing Burpees + 8-10 Thrusters (95/65 lbs)
Even Minutes – 5 Bar-Facing Burpees + 8-10 Toes-to-Bar

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 Option
A.
Four sets of:
Barbell Good Morning x 5 reps @2112
Rest as needed
Bulgarian Split Squats x 6 reps each @ 3111
Rest as needed

B.
Four sets of:
Single-Arm Dumbbell Shoulder Press x 10 reps @ 2111
Rest 30 seconds
French Press x 15 reps @ 2011
Rest 30 seconds
Dumbbell Lateral Raises x 15 reps @ 2011
Rest 2-3 minutes

Running Endurance Option
800 Meter Warm-Up Run

Followed by. . .

Two sets of:
Run 200 Meters @ 80-85%
Rest as needed

Followed by. . .

“1-Mile Time Trial”
For time:
Run 1600 Meters

Followed by. . .

800 Meter Warm-Down Run

Rowing Endurance Option
Three sets for times of:
Row 2000 Meters @ 90% of 2k PR pace or Bike Erg 4000 Meters @ 90% of 4k PR Pace
Rest 4-5 minutes