June 10, 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:
60 second Run/Bike/Row/Jumping Jacks
60 seconds of Front Leaning Rest
Rest 30 seconds

Followed by…

Two sets of:
45 seconds of Mountain Climbers
45 seconds of Lateral Line Hops
Rest 30 seconds

Followed by…

Two sets of:
30 seconds of Sampson Pulses each side
30 seconds of Robot Dog
Rest 30 seconds

Followed by…

Two sets of:
30-60 seconds of Handstand Hold
30 seconds of Running Man Line Jumps
Rest 30 seconds

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

Complete as many reps possible in 2 minutes of:
30 seconds ofProne Walk Outs
200 Meter Run
Max Reps of Strict Handstand Push-ups in the remaining time

Rest 60 seconds and repeat for a total of FIVE sets.

When the running clock reaches 40:00, perform the following:

Three sets of:
20-30 Band Pull-Aparts OR 30 seconds of Bent-Over Bat Wing Hold
16-20 Alternating Cossack Squats @ 1111 Tempo
8-10 Single-Arm Backpack Rows per arm @ 2111 Tempo
Rest 60 seconds” “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 to work on some “sprintervals.” The two minutes goes by fast so you have to work quickly in order to accumulate reps on the strict handstand push-ups. The one minute rest should be sufficient to help you recover enough to hit each interval as hard as the previous. Throughout the sets your shoulders will fatigue and the handstand push-ups will become increasingly difficult, but try to hold on and remain as consistent as possible.

At-Home Workouts (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:
60 second Run/Bike/Row/Jumping Jacks
60 seconds of Front Leaning Rest
Rest 30 seconds

Followed by…

Two sets of:
45 seconds of Mountain Climbers
45 seconds of Lateral Line Hops
Rest 30 seconds

Followed by…

Two sets of:
30 seconds of Sampson Pulses each side
30 seconds of Robot Dog
Rest 30 seconds

Followed by…

Two sets of:
30-60 seconds of Handstand Hold
30 seconds of Running Man Line Jumps
Rest 30 seconds

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

Complete as many reps as possible in 2 minutes of:
30 seconds of Push Press
200 Meter Run
Max Reps of Strict Handstand Push-ups in the remaining time

Rest 60 seconds and repeat for a total of FIVE sets.

When the running clock reaches 40:00, perform the following:

Three sets of:
20-30 Band Pull-Aparts
16-20 Alternating Cossack Squats @ 1111 Tempo
8-10 Single-Arm Dumbbell or Kettlebell Rows per arm @ 2111 Tempo
Rest 60 seconds

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 to work on some “sprintervals.” The two minutes goes by fast so you have to work quickly in order to accumulate reps on the strict handstand push-ups. The one minute rest should be sufficient to help you recover enough to hit each interval as hard as the previous. Throughout the sets your shoulders will fatigue and the handstand push-ups will become increasingly difficult, but try to hold on and remain as consistent as possible.

Primary Training Session

A.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed

B.
Two sets for max reps of:
60 seconds of Stiff Leg Deadlift
Rest 60 seconds

Keep the weight light, around 25% of your max deadlift with the goal of moving for the full 60 seconds. Use straps if necessary.

C.
Two sets of:
Reverse Hypers x 30 reps @ 1010*
Rest as needed
Banded March with Front-Loaded Carry x 3 minutes
Rest as needed

*If you do not have access to a reverse-hyper perform barbell or safety bar good mornings or band pull-throughs.

D.
Four sets of:
Single-Arm Deadlift x 5 reps (Left Arm)
100-Foot Suitcase Carry (Left Arm)
Single-Arm Deadlift x 5 reps (Right Arm)
100-Foot Suitcase Carry (Right Arm)
Rest as needed

E.
Ten rounds for time of:
20/15 Calorie Assault Bike
30/22 Calorie Row or Bike Erg

Every 5 minutes including 3, 2, 1 GO! stop your bike or row and run 200 meters.

F.
Three sets of:
Strict Toes to Bar x Max Unbroken Reps @ 2110
Rest 90 seconds
Extended Plank x 60 seconds
immediately followed by…
20 seconds of Med Ball Slams x Max Reps
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 Accessory Option
Every minute, on the minute, for 5 minutes:
20 seconds of Muscle-Ups

When the running clock reaches 8:00…

Every minute, on the minute, for 5 minutes:
20 seconds of Strict Pull-Ups

Rowing Endurance Option
Six sets for times of:
Row 1250 Meters
Rest 3 minutes

Running Endurance Option
Four sets for times of:
Run 1200 Meters
Rest 3 minutes

There is no prescribed percentages for this effort. Push your pace by feel and hang on for the full distance. Expect that your RPE will need to increase in each of the four sets in order to maintain consistenciy in distances for each set.