April 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.

Two sets of:
60 seconds of Jog/Bike/Row
30 seconds of Inchworms
30 seconds of Bodyweight Alternating Cossack Squats
30 seconds of Russian Baby Makers
30 seconds of Side Plank Right Side
30 seconds of Side Plank Left Side
30 seconds of Down Ups

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

Complete as many rounds and reps as possible in 7 minutes of:
7 Backpack Good Mornings
7 Jump Squats
7 Air Squats.

When the running clock reaches 28:00, perform the following…

Complete as many rounds and reps as possible in 7 minutes of:
7 Backpack Deadlifts
7 Backpack Bear Hug Squats
7 Backpack Shoulder to Overhead

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

Four sets of:
20 seconds of Wide Push-Ups
Rest 10 seconds between sets

immediately followed by….

Four sets, for max reps, of:
15 seconds of Push-Ups
Rest 15 seconds between sets

immediately followed by….

Four sets of:
30 seconds of Bent-Over Back Pack/Water Jug Rows
Rest 30 seconds between sets

immediately followed by….

Four sets of:
30 seconds of Frog Pumps
Rest 30 seconds between sets

Coaches Note:
Today’s intention is to see how hard you can push, and hold on to that pace, for a 7 minute timeframe. You then will be given 6 minutes to recover, slow your heart rate, and be ready to try and push to that same intensity, but with a different set of movements. You should never fail any of these movements, so there is no reason to stop!

Your accessory work today is an upper body finisher focusing on both horizontal pushing and pulling aspects.

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:
60 seconds of Jog/Bike/Row
30 seconds of Inchworms
30 seconds of Alternating Cossack Squats
30 seconds of Russian Baby Makers
30 seconds of Lumberjacks Right Side
30 seconds of Lumberjacks Left Side
30 seconds of Down Ups

Rest 2 minutes

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

Complete as many rounds and reps as possible in 7 minutes of:
7 Deadlifts
7 Front Squats
7 Shoulder to Overhead

When the running clock reaches 28:00, perform the following…

Complete as many rounds and reps as possible in 7 minutes of:
7 Bent-Over Rows
7 Hang Cleans
7 Thrusters

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

Four sets of:
8 Dumbbell Floor Press (moderate weight)
Rest 30 seconds between sets

immediately followed by….

Four sets, for max reps, of:
30 seconds of Push-ups
Rest 30 seconds between sets

immediately followed by….

Four sets of:
8 Dumbbell Bent-Over Bilateral Rows
Rest 30 seconds between sets

immediately followed by….

Four sets of:
30 seconds of Weighted Frog Pumps
Rest 30 seconds between sets

Coaches Note:
Today’s intention is to see how hard you can push, and hold on to that pace, for a 7 minute timeframe. You then will be given 6 minutes to recover, slow your heart rate, and be ready to try and push to that same intensity, but with a different set of movements. The weight should be light enough to where you should never fail any of these movements, so there is no reason to stop!

Your accessory work today is an upper body finisher focusing on both horizontal pushing and pulling aspects.

Primary Training Session
A.
Four sets of
5 Seated Box Jumps
15 second Assault Bike Sprint
Rest 60 seconds

B.
Every 2 minutes, for 12 minutes (6 sets):
Hang Snatch + Snatch + 2 Overhead Squats

Build to today’s heaviest set.

C.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean + Hang Clean + Jerk

Build to today’s heaviest set.

D.
For time:
Row 1000 Meters
50 Push-Press (75/55 lbs)
30 Pull-Ups
100 Double-Unders

E.
Three sets of:
Bulgarian Split Squat x 8 reps each @ 3011
(use heavy DBs or KBs in each hand)
Rest 90 seconds
Seated Strict Overhead Press x 8 reps @ 2111
Rest 90 seconds

F.
Five sets of:
Chinese Rows x 5 reps
(go as heavy as you can)
Rest as needed
Supine Chinese Planks x 60 seconds
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.

Strongman Accessory Option

A.
Every minute, on the minute, for 6 minutes:
5 Supinated-Grip Bent Over Row (Heavy)
5 Stationary Dips

You need to go heavy, if you can do 5 reps throughout the workout, the weight was too light. For the stationary dips use weight around your waist and put the weight behind you, not in front. This will target the triceps even more.

When the running clock reaches 10:00…

B.
Ten rounds for time of:
50-Foot D-ball Carry (150/100 lbs)
10 Sand Bag Squats (Bear Hug)

Assault Bike Conditioning Option
Every 2 minutes and 30 seconds, for 20 minutes (8 sets) for max calories:
30 seconds of Assault Bike

Hit these hard, but aim for consistent results across all eight sets. To maintain roughly the same number of calories each set, you’ll need to feel your perceived rate of exertion rise each set, reaching maximal effort around set 6 or 7…and hanging on in your final set.

Compare results to February 21, 2020.