May 15, 2021 – Invictus Athlete Program

Primary Training Session
Mobility & Activation
Wall Slides x 8-10 reps
Y’s x 8-10 reps
Walking Lunges x 8-10 steps

Followed by…

Banded Squats x 10 reps
T’s x 8-10 reps
Alternating Lateral Lunges x 8-10 steps

Followed by…

Banded Lat Pull-Downs x 8-10 reps
W’s

x 8-10 reps
Alternating Bowler Lunges x 8-10 steps

Followed by…

Two to Three Sets:
5-Pull Row Sprint Start (3/4, Half, 3/4, Full, Full)
5 Strokes at your regular row pace. Focus on calm breathing.
Quick Release
Burpees x 5
Rest 30-60 seconds

Warm-Up Flow
For max calories:
5 Minutes of Assault Bike

Rest 2 minutes and then. . .

Three sets of:
2 Minutes of Assault Bike @ above max average from 5 minute test
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.

A.
For time:
21 Thrusters (135/95 lbs)
12 Muscle-Ups
15 Thrusters (185/125 lbs)
9 Muscle-Ups
9 Thrusters (205/145 lbs)
9 Muscle-Ups

Time Cap = 15:00

Rest until the running clock reaches 20:00, and then…

For time:
40/30 Calorie Assault Bike
30 Devils Press (50/35 lbs DBs)
20 Dumbbell Box Step Overs (50/35 lbs DBs to 24″/20″)
40 Strict Handstand Push-Ups
20 Dumbbell Box Step Overs (50/35 lbs DBs to 24″/20″)
30 Devils Press (50/35 lbs DBs)
40/30 Calorie Assault Bike

Time Cap = 20:00

B.
For time:
150-Foot Handstand Walk
60 Alternating Pistols
150-Foot Handstand Walk

C.
Three sets of:
Good Mornings x 6 reps @ 3011
Rest 10-15 seconds
Alternating Reverse Lunges x 12 reps
Rest as needed

Goal is to use the same barbell for both movements – load as heavy as you can safely handle.

Athlete Notes:
We are finishing off the week strong with a three part workout. Part one is to test strength and skill, part two is to test conditioning and grit, and finally part three is to bring it back to skill movements. Think of these as three individual workouts and perform your best on each one without worrying about what is to follow. There are eight different types of exercises in the conditioning pieces so make sure that you are getting a good warm up going in to this.

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
Against a 3 minute clock:
60 second D-Ball Bearhug Hold (150/100 lbs)
100-Foot Farmer’s Walk (32/24 kg)
Max Reps of Toes-to-Bar in remaining time
Rest 60 seconds and repeat for a total of FOUR sets.

If you do not have access to a sandbag perform Kettlebell Front Racked Hold (32/24 kg).

Running Endurance Option
Three sets for distances of:
10 Minutes of Running @ 5k PR pace
Rest 2 minutes

Rowing Endurance Option
Two sets for times of:
Row 2000 Meters @ 22 s/m
Row 2000 Meters @ 24 s/m
Row 1000 Meters @ 26 s/m
Rest 3-4 minutes