April 3, 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 Running, High Knees or Bunny Hops
20 Alternating Arm V-Ups
60 seconds of Static Squat Hold
20 Bird Dogs (10 each side)
60 seconds of Side Plank (30 seconds each side)
20 Alternating Cossack Squats with a 2-second pause on each side
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. Perform this at 75-80% effort.

When the running clock reaches 18:00, perform the following…

Every 5 minutes, for 15 minutes (3 sets) of:
30 seconds of Side Plank Reach-Throughs (Left Side)
30 seconds of Side Plank Reach-Throughs (Right Side)
30 seconds of Single-Leg Deadlifts (Right Leg)
30 seconds of Single-Leg Deadlifts (Left Leg)
30 seconds of Hollow Hold
30 seconds of Handstand Hold or Pike Press Hold
30 seconds of Wall Sit Hold
30 seconds of Air Squats

When the running clock reaches 36:00, perform the following…

Complete as many rounds and reps as possible in 14 minutes of:
20 Alternating Pistol Squats
15 Superman Arches
10 Handstand Push-Ups or Pike Push-Ups

or…

20 Alternating Lunges
20 Push-Ups
15 Superman Arches

When the running clock reaches 54:00, perform the following…

Two sets of:
30 seconds of Prone Plank
30 seconds of Flutter Kicks
30 seconds of Leg Lift-Overs
30 seconds of Hollow Hold
Rest 60 seconds

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 Assault Bike or Rowing
20 Alternating Arm V-Ups
60 seconds of Static Squat Hold
20 Bird Dogs (10 each side)
60 seconds of Side Plank (30 seconds each side)
20 Alternating Cossack Squats with a 2-second pause on each side
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. Perform this at 75-80% effort.

When the running clock reaches 18:00, perform the following…

Every 5 minutes, for 15 minutes (3 sets) of:
100-Foot Suitcase Carry (50′ each side)
60 seconds of Dumbbell or Kettlebell Deadlifts
100-Foot Single-Arm Dumbbell or Kettlebell Front-Rack Carry (50′ each side)
60 seconds of Single-Arm Dumbbell or Kettlebell Front Squat (30 seconds each arm)

When the running clock reaches 36:00, perform the following…

Complete as many rounds and reps as possible in 14 minutes of:
20 Alternating Pistol Squats
15 Alternating Dumbbell Snatches
10 Handstand Push-Ups

When the running clock reaches 54:00, perform the following…

Two sets of:
30 seconds of Prone Plank
30 seconds of Flutter Kicks
30 seconds of Leg Lift-Overs
30 seconds of Weighted Hollow Hold
Rest 60 seconds

Primary Training Session
A.
Every 2:30, for 10 minutes (4 sets):
5 Burpee Box Jumps to Tall Box
12/10 Calorie Assault Bike Sprint

Choose a box that will force you to exert high power on the jump…or use a low box, but focus on jumping and landing as high as you can.

B.
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…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep
*Set 9 – 95+% x 1 rep
*Set 10 – 101+% x 1 rep

C.
Build to today’s heavy…
Clean & Jerk x 1 rep

Start around 60% and add approximately 5% every lift. Allow yourself 2-3 missed attempts, then move on.

D.
For time:
35/25 Calories of Assault Bike
25 Thrusters (115/75 lbs)
15 Bar Muscle-Ups

Compare results to February 21, 2020.

E.
Three sets of:
Glute Ham Raises x 8 reps @ 2111
Rest 30 seconds
Banded Hamstring Curls x 40 reps
Rest 30 seconds
Banded Push Ups x 20 perfect reps
Rest 30 seconds

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.
Two sets of:
100-Foot Single-Arm Reverse Sled Drag with Left Hand
immediately followed by…
100-Foot Single-Arm Reverse Sled Drag with Right Hand
Rest 2-3 minutes

B.
Two sets of:
200-Foot Harnessed Sled Pulls
(100-foot out, 100-foot back)
Rest 2-3 minutes

C.
Complete as many rounds and reps as possible in 5 minutes of:
5 Front-Racked Kettlebell Squats (32/24 kg)
50-Foot Front-Racked Kettlebell Carry
50-Foot Farmer’s Carry

Assault Bike Conditioning Option
Every 4 minutes, for 24 minutes (6 sets) for max calories:
60 seconds of Assault Bike

Note calories achieved in each set. Elite male athletes generally score 260 or more total calories, and elite female athletes target 150 or more total calories for this session. We don’t expect you all to be there, but sometimes it’s fun to have perspective on what some of our phenomenal athletes are capable of achieving.