April 12, 2021 – Invictus Athlete Program

Primary Training Session

Mobility, Activation & Warm-Up
3-4 Minutes in a Hip Opener Position

and then …

*Nasal Breathing Only*
5 Calorie Assault Bike Arms Only
60 Seconds Band Distracted Ankle Mobility (30 seconds per side)
5 Calorie Assault Bike Legs Only
60 Seconds T-Spine Hold (change up your positions)
5 Calorie Assault Bike
60 Seconds Hawaiian Squats (30 seconds per side)

A.
Every 90 seconds, for 9 minutes (6 sets):
1 Snatch Balance

+ 2 Overhead Squats

Build over the course of the 6 sets, but understand the goal is activation and positioning, not maximal loading.

B.
Every 2 minutes, for 16 minutes (8 sets):
Slow Pull Snatch + Snatch
(3-second pull from the floor to mid-thigh, then snatch.)

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 8 reps @ 75%
*Set 5 – 8 reps @ 75%
*Set 6 – 8 rep @ 75%
Rest 2-3 minutes between sets.

D.
Every minute, on the minute, for 21 minutes (7 sets):
Minute 1: 10 Burpee Box Jump-Overs (24″/20″)
Minute 2: 12-15 Overhead Squats (115/75lbs)
Minute 3: 15-18/10-12 Calorie Assault Bike

Athlete Notes:
If you completed all the Qualifier workouts this weekend, please take today as a rest day or move by feel and keep the intensity low. For the EMOM, please adjust the reps in station 1 and 2 if you have less than 10 seconds of rest. We are looking for 21 minutes of fairly continuous work at a relatively moderate heart rate. Once you complete your station try to take some calming breaths to bring down your heart rate. Be smooth and efficient at each station, then use the remainder of the minute to reset your focus for the next station.

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.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Landmine Press (right) x 8 reps @ 2111
Station 2 – Landmine Press (left) x 8 reps @ 2111
Station 3 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Station 4 – Hollow Hold x 45 seconds

B.
Three sets of:
Bridged Dumbbell Bench Press x 8-10 reps @ 3011
Rest 60 seconds
Dumbbell Death March x 16-20 steps @ 3011
Rest 60 seconds”

Engine Accessory Option

Against a 2:30 minute running clock…
20/15 Calories of Assault Bike
100 Double-Unders
Max Reps of Burpees in remaining time
Rest 90 seconds and repeat for a total of FIVE sets.

Running Endurance Option
Every 3 minutes, for 30 minutes (10 sets) for times:
Run 300 Meters @ 100% of your 400m PR pace
Jog or Walk 300 Meters @ recovery pace

Use last week’s 400m test as your pacing for this effort.

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

Rest as needed, and then…

For time:
Row 500 Meters @ 100%

Compare results to the week of November 16, 2020. This should be treated as a maximal effort test. We will come back to this effort in future weeks to monitor progress.

Rest 60-90 seconds, and then…

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