February 1, 2023 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
200 Meter Run
50 Foot Double Kettlebell Overhead Carry
50 Foot Double Kettlebell Front Rack Carry
60 Second Push-Up Plank Hold

A.
Every minute, for 12 minutes (6 sets) of:
2 Push Press + 1 Power Jerk + 1 Split Jerk @ 80% of 1-RM Push Press

B.
Every 12 minutes, for 36 minutes (3 sets of):
75/60 Calorie Row
Followed by…
Two rounds of:
200 Meter Run
100 Foot Handstand Walk

C.
Three sets of:
10-12 Dumbbell Incline Bench Press
Rest 30 seconds
Max Tempo Stationary Dips @ 1111
Rest as needed

Athlete Notes:
Cardio and upside down work. How fast can you push this to give yourself a little rest between sets? Your goal should be around 3.5-4 minutes on the row, or less, followed by pushing hard on the run and kicking right up into your handstand walk. If you push there we’re looking for each round to be around 8-9 minutes or less depending on your abilities. For handstand walk substitutions we’re going to perform 8 wall walks per 100 feet.

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.

Running Option
Two sets of:
250 Meter Row @ Easy Pace
150 Meter Row @ Fast Pace
300 Meter Row @ Moderate Pace
100 Meter Row @ Sprint Pace
Rest 90 seconds between sets, then…

Every 75 seconds, for 10 minutes (8 sets of):
12/9 Calorie Row SPRINT
*Easy row (10k pace) the remainder of the interval.

*Easy Pace = 5k-10k Pace
*Moderate Pace = 2k Pace + :05-:10/500m
*Fast Pace = 1k-2k Pace
*Sprint Pace = No Explanation Needed

Bike Erg/Row Option
Three sets of:
30 Reverse Hypers @ 30-40% of 1RM Back Squat
Rest as needed

If you don’t have a reverse hyper, perform 25-30 Weighted GHD Back Extensions instead.

Additional Work
Every 90 seconds, for 6 minutes (4 sets) of:
50 Double Unders

If you trip, do not start over. You get one attempt each round. The goal is to se how fast you can possible do at least 1 unbroken set of 50 reps.

Additional Work
Accumulate 120 GHD Sit-Ups
*Every break perform a 100 Foot Double Kettlebell Front Rack Carry (70/53lbs)