April 17, 2021 – Invictus Athlete Program

Primary Training Session
Mobility, Activation & Warm-Up
10 Minutes Rolling Out

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

A.
Three sets for times of:
20/15 Calorie Row or Bike Erg
15/10 Calorie Assault Bike or Ski-Erg
100-Foot Sandbag Bearhug Carry (100-150/70-100 lbs)*
Rest 90 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. If you do not have access to a sandbag perform Kettlebell Front Racked Carry (32/24 kg).

B.
For time:
50/35 Calories of Assault Bike
25 Power Snatches (175/115 lbs)
50/35 Calories of Assault Bike

12 minute time cap

Rest until fully recovered, and then…

C.
For time:
150-Foot Handstand Walk
75 Chest-to-Bar Pull-Ups
150-Foot Handstand Walk

12 minute time cap

Handstand Walk alternatives:
For every 25-Foot of Handstand Walk, perform 15 nose-to-wall, back-to-wall, freestanding shoulder taps or 5 Wall Walks.

Rest until fully recovered, and then…

D.
Three sets not for time of:
20 GHD Sit-Ups
20 Alternating Pistols

E.
Three sets of:
Death March x 20 steps @ 2111
Rest 15 seconds
Reverse Hypers x 20 reps @ 1010
Rest as needed

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

Athlete Notes:
You are getting some barbell cycling in today with the part 1 conditioning piece! Most athletes urge will be to go out of the gates hot on the assault bike, but doing this will likely blow up your legs and lungs. Hold an aggressive but manageable pace on the assault bike. For example, if you regularly hold a 65 rpm in high intensity short duration intervals then back off to 62-63 rpm’s for the opening 50/35 calories. Many of you will opt to open up with an unbroken set and then quickly go to doubles or singles so make sure you are AGGRESSIVE to pick up the barbell. The moment you drop the bar, get your shins to the barbell and lift. Try to follow the bar down so it doesn’t bounce all over the place. Your last assault bike needs to be full send. Try to crank on the pedals to get the bike spinning quickly, back off to the rpm you’d like to hold and then sprint the last 5-8 calories. Remember, you get to rest fully before the next conditioning piece.

The second conditioning session for today will test your gymnastic skills. The workout opens up with a handstand walk and we would like to see you push your speed on the walk. Push the limits on the handstand walk and, if you are strong with this skill, hold yourself to the 5-foot increment standard so if you come down prior to the 5-foot mark, you must go back to the start of that increment. Keep chalk on a j-peg right next to your pull-up bar if you need to chalk but keep it to a minimum. We’d like athletes to go by feel on the pull-ups instead of having a set rep scheme. Drop down when you are getting fatigued or feel out of rhythm but use your body as the guide for when to break.

You head back to your handstand walks to finish the workout. Your arms will be tired and you’ll be breathing heavy, so take a few calming breaths and focus on making every step of your handstand walk count. Please check out this video for tips on handstand walking in competition. Check out this video if you are looking to improve your handstand walking technique.

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.

Strongman Option
Every minute, on the minute, for 12 minutes:
Minute 1 – 50 Meter Pinch-Grip Plate Carry
(hold the DB in a claw grip by the head of the hex DB by your side)
Minute 2 – 45 second Dead Hang from Pull-Up Bar
Minute 3 – Behind the Back Wrist Curls x 45 seconds (20/15 kg barbell)
(lay forearms on bench palms up and perform wrist curls)

Running Endurance Option
For distance:
30 Minutes of Running

Pace by feel…if you feel good today, push your paces; if you feel sore or tired from the week’s training, focus more on mechanics and breathing than on your speed.

Rowing Endurance Option

“Row 40”
For distance:
40 Minutes of Rowing

Compare your result with that from the week of November 2, 2020. If you missed that effort, just know that this is a baseline time trial. We will repeat this effort periodically throughout the year to test your improvements in your work capacity (and mental focus), so please give it your best effort and make it a true test of your current capacity.