April 21, 2021 – Invictus Athlete Program

Primary Training Session
Mobility, Activation & Warm-Up
Band Distracted Pec Stretch x 30 seconds per side
Psoas Pulse x 30 seconds per side

followed by …

Two sets of:
Wall Facing Squats x 10-15 reps
Plank Forward Taps x 10 reps (right)
Plank Lateral Taps x 10 reps (right)
Plank Forward Taps x 10 reps (left)
Plank Forward Taps x 10 reps (right)

A.
Every minute, on the minute, for 20 minutes:
Minute 1 – 15-18/10-12 Calorie Row
Minute 2 – Back Squat x 1 rep

Start at 65-70% and build across the 10 sets.

B.
Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
Rest as needed

Hold receiving position in all sets for 1 full second to assess proper footwork and positioning – make adjustments and prioritize mechanics over load.

C.
Three sets of:
Behind the Neck Push Press x 3-4 reps
Rest as needed

D.
Complete rounds of 30, 25, 20,15 and 10 calories for time of:
Ski-Erg or Row
Assault Bike or Bike Erg

Rest until the running clock reaches 15:00, and then…

Three rounds for time of:
30 Wall Ball Shots (20/14 lbs)
20 GHD Sit-Ups
100-Foot Handstand Walk

Rest until the running clock reaches 30:00, and then…

For time:
400 Meter Run
12 Rope Climbs
400 Meter Run

Handstand Walk alternatives:
For every 50-Foot of Handstand Walk, perform 30 nose-to-wall, back-to-wall, freestanding shoulder taps or 5 Wall Walks.

Athlete Notes:
Today’s workout is scored as three separate events. Treat them as separate workouts and push yourself on each. This is designed to allow you to go hard on each one individually without needing that movement for the next workout.
Conditioning Part 1: This is a pure test of engine and the power output you can achieve on the machines. You are definitely going to want to have your heart elevated earlier in the session with a good warm up so this isn’t too much of a shock. So if you do not do the back squat portion of this session, get a good warm up.
Conditioning Part 2: Some of you got really familiar with GHDs lately. They are back today, but are the least important in terms of winning workout 2. Just stay smooth on the GHDs so that you can push the handstand walks and wall ball shots.
Conditioning Part 3: Pick your pace based on your abilities. Decide if you want to push the run to give more time for rope climbs or pace the run to feel more fresh when you get to the rope. Either way, make sure you prioritize being efficient.

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.

Aerobic/Gymnastics Accessory Option
Three sets for times of:
Row 500 Meters
10 Shoulder to Overhead (135/95 lbs)
100-Foot Overhead Walking Lunge (135/95 lbs)
5/3 Rope Climbs
100-Foot Overhead Walking Lunge
10 Shoulder to Overhead
Rest as needed

Running Endurance Option
Four sets for times of:
Run 1600 Meters
Rest 4 minutes

Goal is to have the lowest possible total time. In order to do so, you will have to monitor your pacing to maintain some consistency over the course of the three sets. Please post all three times and your sum total time – e.g., 6:20 + 6:26 + 6:22 + 6:24 = 25:32.

Rowing Endurance Option
“I Hear Banjos”
Every 6 minutes, for 30 minutes (5 sets) for max meters:
4 Minutes of Rowing

Treat this as a test and try to accumulate as many meters as possible over the course of the 5 sets. Set the monitor for 4 minutes of rowing and 2 minutes of rest. Elite males should be aiming for 6,000 meters or more; elite females should aim for 5,250 meters or more.