April 15, 2020 – Invictus Athlete

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.

At Home Workout (No Equipment)
Two sets of:
60 second Run/Bike/Row/Jump Rope
60 second Prone Plank Hold from Elbows
30 seconds of Jumping Squats
30 second Wall Sit Hold
30 Seconds of Frog Pumps
Rest 30 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.

When the running clock reaches 12:00, perform the following…

Every minute, on the minute, for 15 minutes (5 sets) of:
Station 1: 20 Smurf Jacks
Station 2: 20 Backpack Squats (Bearhug Backpack) OR 20 Air Squats
Station 3: 60 seconds of Max Reps Burpee Over an Object

When the running clock reaches 27:00, perform the following…

3 Rounds for time of:
20 Smurf Jacks
20 Backpack Squats
10 Burpees Over an Object

(10 Minute Cap)

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

Every 90 seconds, for 12 Minutes (2 sets) of:
Station 1: 45 seconds of Bodyweight Tempo Good Mornings @32X1
Station 2: 30 seconds of 30 seconds of Single-Arm Backpack/Object Row (each arm) @ 2111
Station 3: 45-60 seconds of Reverse Snow Angels (slow and controlled)
Station 4: 45-60 seconds of Prone Plank Hold (optional weighted)

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.

Coaches Notes:
Today’s intention is all about pushing through discomfort.

The 15 minute EMOM is going to test you, but the real test begins when the 3 rounds for time starts. It will be very easy to not push as hard on the burpee jump overs knowing that there is no set number of reps and that you’ve got a “for time” piece afterwards. What we want you to do is set a goal in your head, something that will challenge you, and fight to finish that number of reps each time through. Remember, pain is only temporary :).

Our accessory work for today is posterior based. Strong hamstrings and a strong back lead to a strong everything, so we are going to give you a set amount of time to work to get as many QUALITY reps in as you can. Your midline should be fired up by the end of this!

At Home Workout (Limited Equipment)
Two sets of:
60 second Run/Bike/Row/Jump Rope (any machine you have access to)
60 second Prone Plank Hold from Elbows
30 seconds of Alternating Arm Dumbbell Thrusters
30 second Wall Sit Hold
30 Seconds of Frog Pumps
Rest 30 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.

When the running clock reaches 12:00, perform the following…

Every minute, on the minute, for 15 minutes (5 sets) of:
Station 1: 15-18/10-12 Calorie Assault Bike or Row
Station 2: 10-15 Dumbbell Thrusters
Station 3: 60 seconds of Max Reps Dumbbell Burpee Deadlifts

When the running clock reaches 27:00, perform the following…

Three rounds for time of:
15/10 Calorie Assault Bike or Row
10 Dumbbell Thrusters
10 Dumbbell Burpee Deadlifts

Time Cap = 10:00

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

Every 90 seconds, for 12 minutes (2 sets) of:
Station 1: 45 seconds of Good Mornings
Station 2: 30 seconds of Single-Arm Dumbbell Row (each arm) @ 2111
Station 3: 45-60 seconds of Reverse Snow Angels (slow and controlled)
Station 4: 45-60 seconds of Weighted Prone Plank Hold

Upon the completion of part C, begin part D…

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.

Coaches Notes:
Today’s intention is all about pushing through discomfort.

The 15 minute EMOM is going to test you, but the real test begins when the 3 rounds for time starts. It will be very easy to not push as hard on the DB burpee deadlifts knowing that there is no set number of reps and that you’ve got a “for time” piece afterwards. What we want you to do is set a goal in your head, something that will challenge you, and fight to finish that number of reps each time through. Remember, pain is only temporary :).

Our accessory work for today is posterior based. Strong hamstrings and a strong back lead to a strong everything, so we are going to give you a set amount of time to work to get as many QUALITY reps in as you can. Your midline should be fired up by the end of this!

Primary Training Session
A.
Every 2:30, for 10 minutes (4 sets):
5 Burpee Box Jumps
10/7 Calorie Assault Bike Sprint

For the burpee box jumps, jump as high as possible, landing as tall and soft as possible, then step down.

B.
Four sets of:
Front-Racked Kettlebell Alternating Reverse Lunges x 20 reps @ 30X1
Rest 60 seconds
Glute-Ham Raises x 8-10 reps @ 2011
Rest 90 seconds

C.
Six sets for max calories of:
60 seconds of Ski-Erg or Assault Runner or Down-Ups (burpee no jump)
60 seconds of Rowing
60 seconds of Assault Bike
60 seconds Sand Bag Bear Hug Hold (150/100 lbs)
Rest 3 minutes

How close can you get to holding 20/15 calories for all three movements for all six sets???

If you do not have access to a sandbag replace the bearhug hold with a double front racked kettlebell hold with 32/24 kg.

D.
Four sets of:
Weighted Stationary Dips x 10-12 reps @ 20X1
(place the weights on a dip belt behind you so that the plates rest against your butt – it will help you focus on more triceps engagement)
Rest 30 seconds
Dumbbell Biceps Curls x 12 reps @ 30X0
Rest 30 seconds
Banded Overhead Triceps Extensions x 30 reps @ 20X0
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.

Running Endurance Option

Every 4 minutes, for 40 minutes (10 sets) for times:
Run 200 Meters @ 90% of your 400m PR pace
Run 200 Meters @ 100% of your 400m PR pace

Note how this effort felt compared to the week of March 4, 2020.

Rowing Endurance Option

Every 3 minutes, for 36 minutes (12 sets) for distances:
75 seconds of Rowing

See if you can keep the same paces as last week…just need to hold on for 15 more seconds.