December 16, 2022 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Perform at 70% Effort, as a warm up:
Two Rounds:
30 Wall Ball Shots (Heavier Ball 20-30lbs) (8 Foot Target)
10 Single Leg Glute Bridges Each Side
60 Second Kettlebell Front Rack Carry

A.
Take 15-20 minutes to build to today’s 1-RM Front Squat

B.
Every 2 minutes, for 20 minutes (10 sets) of:
2 Pause Cleans + 1 Clean @ 70-80% of 1-RM Clean
(Pause for a full second at the knee on the way up)

C.
Two rounds for time:
30 GHD Sit Ups or 45 Sit Ups
15 Bar Muscle Ups
30/20 Calorie Row or Ski Erg
15 Back Squats (155/105lbs)

*Back squats – bar starts on the floor.

Modifications:
Back Squat – 40-45% of 1RM
Bar Muscle Ups – 25 Chest to Bar or Chin Over Bar Pull-Ups OR 20 Stationary Dips

D.
Three sets of:
Side Plank x 45 seconds each side
Rest as needed
Kettlebell Front Rack Hold x 60-90 seconds (Heavy)
Rest as needed

Athlete Notes:
This workout is going to be a midline blast. We want to see how well you can hang on for bar muscle ups and how quickly you can squat the moderately light barbell when your abs are on fire. The plan should be to hit the GHD or Sit-Ups unbroken or at most in 2 sets. For the bar muscle ups we’re looking 1-2 sets to get the 15 reps, so if you have to knock the number down a bit to keep the intensity up, go for it. On the row, your abs will be a little gassed here so you’re going to have to really focus on a strong leg drive and follow through with your arms. Once you’re on to the back squats, since the bar comes from the floor, we’re expecting unbroken here. Use the recommended percentage if the prescribed weight is too heavy. Once you’re on to round two it’s all about staying disciplined. You’ll likely have to take a break on the bar muscle ups here so minimize your rest time and keep on yourself about moving. Once you’re back to the row it’s time to send it because you should be confident that your legs are strong enough to squat the barbell after all the other work you’ve done!

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.

Mixed Modal
Every 7 minutes, for 35 minutes (5 sets) of:
3 Minute Assault Run or Standing Bike Erg
followed by…
15/10 Calorie Row
20 Alternating Jump Lunges
15/10 Calorie Row

Your score is focus on the 3 minutes of max distance for running or bike erg. The second part that includes the row and jump lunges will just be for completion for the next interval

If you do not have a stationary runner or a bike erg then you can simply just perform this one an assault bike or echo bike.

Additional Work
Every 30 seconds, for as long as possible:
5 Double Unders

*Every interval you must increase by 5 double unders. Each set must be unbroken. You can restart, if you mess up, as long as you perform the required number unbroken by the end of the interval.

If you are not at a level that you can consistently perform double unders unbroken for reps up to 50 double unders then take 10 minutes to add some additional double under practice instead