August 28, 2023 – Competition Program

**ANNOUNCEMENT**
You may notice that on SugarWOD our products are changing from Invictus Competition Program to Invictus Athlete Program. Nothing else will change about the programming itself. You will continue to enjoy your five regular training days and active recovery day. We highly recommend you move your subscription over to the SugarWOD app to enjoy additional benefits!

Sign up here

Switch Your Subscription to SugarWOD for Additional Benefits!
Why make the switch? There are so many reasons! All of the athletes who use this platform to access their programming absolutely LOVE it. Here’s why…

Larger Community + More Options
This is something we hope you will find super beneficial…In addition to the Athlete+ program, you will also have access to the Invictus Masters Program! We are doing this to give you the flexibility to switch up your training program as needed depending on your unique needs, and as you get closer to that magic number that designates you as an “age group” athlete. In doing this, you will also have the opportunity to interact with a larger group of athletes from around the world, expanding your support network! Yes, you get two programs for the price of one on SugarWOD!

Benchmark Tracking. Say a workout, like “Fran”, comes up on the board. If you have been keeping track of your workouts then you will know what your old “Fran” time is. Say your old time was 5:45 with the prescribed amount of weight. That was 4 months ago. You can now set a new goal, say 5:15. By keeping better track of your workouts, you can set realistic goals.

Record Numbers & PRs. Besides knowing your numbers, keeping track of your workouts on SugarWOD will also be handy because it will automatically provide that 85% of your 1RM Deadlift – or whatever percentage you need – for you. No more workout math! Just log your score on Invictus’s whiteboard or in your own personal logbook. PRs are automatically calculated so you can see your progress and celebrate improvements!

See Workouts in Advance. You are able to view the upcoming week’s workouts on Sunday evenings so you can better plan your day, warm-ups, and other activities around what is programmed.

If you’d like to make the switch to the SugarWOD app to follow the Invictus Athlete or the Invictus Athlete+ Program then please email info@invictusathlete.com to notify them of your subscription cancellation on the website. Then, you can subscribe here.

Primary Training Session
Get Moving || Warm-Up
Three sets of:
100 Foot Dumbbell Front Rack Carry
10 Goblet Squats
20 Banded Good Mornings

Followed by…

Ten reps of:
Medball Max Distance Toss
Rest as needed

A.
Box Squat
Set 1 – 3 reps @ 70%
Set 2 – 2 reps @ 80%
Set 3 – 1 rep @ 85%
Set 4 – 3 reps @ 75%
Set 5 – 2 reps @ 80-85%
Set 6 – 1 rep @ 90+%
Set 7 – 1 rep @ 90+%
Set 8 – 1 rep @ 90+%
Rest 1-2 minutes between sets

**Special Notes**
-Option to perform with a safety bar if you have access.
-Use a box that is AT parallel at the bottom of the squat and keep track of the box you used.
-When going for a heavy, make sure you have at a minimum a spotter but preferably two side spotters.

B.
Four sets of:
Sumo Deadlift from a 2″ Deficit x 8-12 reps @ 65-75%
Rest 2 minutes between sets

**Special Note**
If you are able to perform 12 reps with quality form, continue adding weight until you are challenged for 8 reps.

C.
Three-Four sets of:
10-12 Sandbag Bearhug Squats
Rest 30 seconds
10-12 Glute Ham Raises
Rest 60 seconds

*Sub for Glute Ham Raises is 20 Dumbbell Death Marches.

D.
For time:
25/20 Calorie Echo Bike
25 Dumbbell Squats (50/35lbs)
50 Foot Dumbbell Front Rack Walking Lunge
25 Dumbbell Thrusters
50 Foot Dumbbell Front Rack Walking Lunge
25 Dumbbell Squats
25/20 Calorie Echo Bike

E.
Four sets of:
25 Banded Good Mornings
30 Reverse Hypers @ 30-40% of 1RM Back Squat
Rest 1-2 minutes between sets

*If you do not have a reverse hyper, perform GHD back extensions instead.

Athlete Notes:
Push the bike then see how long you can hang on to those dumbbells. We are working on finding our limits in this cycle so how quickly can you hit the bike while still being able to go unbroken or close to unbroken on the first set of dumbbell squats. After those you’ll move into a 50 foot lunge so if you’re going to break, do so with only a couple squats left so that you can go right into the lunge after your last squat. Once you get the 50 feet try to knock out a couple thrusters if you can. We fully expect people to have to break here so try to knock out a good chunk on that first set so that you get a little mental victory before finishing out the rest. Ideally you hit 10 reps, set them down for a second, shake the arms out, then pick them up and finish the last 15 and go straight into the lunges. But, just like the first squats into lunges we want you to be smart here and time it to where you finish your last thruster and go into the lunges. So, if that means you drop with a couple left so that you can hit the lunges unbroken, then go for it. After that lunge you’ve got another 25 squats and a bike interval to finish it out so hammer out those squats unbroken and then empty the tank on the last bike. Ideally this workout takes less than 10 minutes to complete.