December 12, 2022 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Every 4 minutes, for 12 minutes (3 sets) of:
15/12 Calories of Rowing or Bike Erg
15 Wall Ball Shots
30-50 Foot Banded Monster Walk
15 Russian Kettlebell Swings

A.
In 20 minutes or less, build to today’s 1RM Squat Clean.

Suggested percentages:
Set 1: 60%
Set 2: 67%
Set 3: 74%
Set 4: 80%
Set 5: 85%
Set 6: 90%
Set 7: 94+%
Set 8: 98+%
Optional Set 9: 101+%

B.
Back Squat
Set 1: 10 reps @ 60%
Set 2: Test 20 Rep Max
Rest 2-3 minutes between sets

C.
Ten rounds for time:
30 Double Unders
8 Toes to Bar
7 Power Cleans (115/75lbs)

D.
Four sets of:
6 Right Leg Weighted Step Ups
9 Right Leg Unweighted Step Ups
6 Left Leg Weighted Step Ups
9 Left Leg Unweighted Step Ups
6-8 Glute Ham Raises
Rest 90 seconds between sets

Athlete Notes:
All sorts of grip going on in today’s workout. The double unders, toes to bar, and power cleans are all going to fatigue your grip and at some point you’re going to hit muscle fatigue, so you might as well go fast and get as far as you can before things start to break down. Double unders you should plan for unbroken, it’s only 30 reps so that should be no more than about 20-30 seconds including the time it takes to pick up and set down the rope. For the toes to bar, we’ve done much higher volume than this but the nature of this workout and speed of movements will be tricky. You should plan to perform all 10 rounds of toes to bar in 1-2 sets, really utilize that lock method with your grips to save your forearms as much as possible. The barbell is going to be the interesting part. It’s a light enough weight that most of you should be able to touch and go the 7 reps. But will that blow up your forearms so much that you can’t hang on for later rounds? Better have a plan A, B, and even C for this workout because once the forearms go it’s hard to get them back! Let us know your strategy and whether or not it worked when you put your scores in.

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.

Assault Bike Option
At the 0:00 mark…
For Time:
100/70 Calorie Assault Bike

At the 10:00 mark…
For Time:
80/55 Calorie Assault Bike

At the 18:00 mark…
For Time:
60/40 Calorie Assault Bike

At the 24:00 mark…
For Time:
40/25 Calorie Assault Bike

Score = Total Cumulative Times

Sled Drag Option
For Max Meters:
30 Minute Sled Drag @ 30-40% of your Lean Body Mass.

Additional Work Option
Three sets of:
Glute Bridges x 60 seconds
Rest 15 seconds
Lateral Banded Monster Walk x 60 seconds
Rest as needed