April 1, 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 seconds of Bunny Hops
30 seconds of Russian Baby Makers
60 second Prone Plank Hold
30 seconds of Right Leg Plyometric Bulgarian Split Squat
30 seconds of Left Leg Plyometric Bulgarian Split Squat
30 second Static Squat Hold

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. This should be performed at 75-80%

When the running clock reaches 15:00, perform the following…

Four sets, for max reps, of:
45 seconds of Smurf Jumping Jacks
Rest 45 seconds
45 seconds of Jumping Squats
Rest 45 seconds
*45 seconds Half Burpees
Rest 45 seconds

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

Three sets of:
20 Death March Steps
immediately followed by…
30 Banded Good Mornings
immediately followed by…
30 second Supine Bridge Hold
Rest as needed” “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.

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.

Two sets of:
90 second Run/Bike/Row (any machine you have access to)
60 second Prone Plank Hold
30 seconds of Right Leg Plyometric Bulgarian Split Squat
30 seconds of Left Leg Plyometric Bulgarian Split Squat
30 second Static Goblet Squat Hold
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. This should be performed at 75-80%

When the running clock reaches 15:00, perform the following…

Four sets, for max reps, of:
30 seconds of Dumbbell or Kettlebell Front Squats
Rest 60 seconds
30 seconds of Dumbbell Burpee Deadlifts
Rest 60 seconds
30 seconds of Rowing or Assault Bike (for calories)
Rest 60 seconds

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

Three sets of:
20 Dumbbell or Kettlebell Death March Steps
immediately followed by…
30 Banded Good Mornings
immediately followed by…
30 second Supine Bridge Hold
Rest as needed

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.

Primary Training Session
A.
Every 3 minutes, for 12 minutes (4 sets) of:
60 second Goblet Squat Hold (32/24 kg)
20 Band Pull-Aparts
5 Dumbbell Squat Jumps (light)*
10 second Assault Bike Sprint

*Squat Jumps: Dumbbells by side, touch either front or back head of the dumbbells to the floor and explode up into a max vertical leap.

B.
Every 2 minutes, for 20 minutes (10 sets):
Clean x 1 rep

Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+

C.
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep

and then….

Every 2 minutes…
*Sets 6-8 – 85% x 3 reps

D.
Complete as many rounds and reps as possible in 10 minutes:
10 Burpee Box Jump-Overs (30″/24″)
15 Deadlifts (315/215 lbs)
20 Chest-to-Bar Pull-Ups
25 Wall Ball Shots (30/20 lbs)

Rest 5 minutes, and when the running clock reaches 15:00…

E.
Complete as many rounds and reps as possible in 10 minutes:
10 Burpee Box Jump-Overs (24″/20″)
15 Deadlifts (225/155 lbs)
20 Pull-Ups
25 Wall Ball Shots (20/14 lbs)

Note rounds and reps for both sets separately.

Compare results to February 19, 2020.

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.
Three sets of:
GHD Hip Extension + Bent-Over Barbell Row x 10 reps
Rest 60 seconds
60 Seconds of Weighted Prone Chinese Plank
Rest 60 seconds

B.
Four sets of:
Supine Chinese Planks x 60 seconds
Rest 30 seconds
Banded Face Pulls x 30-40 reps
Rest as needed

Running Endurance Option

Every 4 minutes, for 32 minutes (8 sets) for times:
Run 500 Meters @ 85-95% of your 400m PR pace

For the sake of clarity, if your 400m PR was 70 seconds, 90% is 78 seconds (70/.9).

Rowing Endurance Option
A.
For warm-up:
Row 500 Meters @ 60-65%
Row 500 Meters @ 65-70%
Row 500 Meters @ 70-75%

Rest as needed, and then…

B.
For time:
Row 500 Meters @ 100%

This should be treated as a maximal effort test. We will come back to this effort in future weeks to monitor progress.

Rest 3-4 minutes, and then…

C.
For cool down:
Row 500 Meters @ 65-70%
Row 500 Meters @ 70-75%
Row 500 Meters @ 70-75%
Row 500 Meters @ 65-70%