February 10, 2024 – Invictus Athlete Program

Primary Training Session
Individual warm up:
Every 5 minutes, for 15 minutes (3 sets of):
15 Goblet Squats
50 Foot Bodyweight Walking Lunge
25/20 Calorie Row OR 22/17 Calorie Ski

Team warm up:
Every 5 minutes, for 15-20 minutes (3-4 sets of):
10 Worm Squats
50 Foot Worm Lunge
40 Calorie Ski OR 50 Calorie Row (one erg per team)

A.
Every 2:30, for 15 minutes (6 sets of):
5Power Jerks @ 70%

B.
Individual Option:
Four sets of:
3 Minute Row for Max Calories
Immediately followed by…
Complete as many rounds and reps as possible in 2:30 of:
8 Overhead Squats (75/55lbs)
8 Chest to Bar Pull-Ups

*No rest between time intervals. This workout takes 22 minutes total.
**Pick up where you leave off on the AMRAP each time.
***Treat this as 2 separate scored events. One score for the calories, the other score for total reps of the AMRAP.

Team Option:
Four rounds of:
*Row Calories* (split however between pairs)
Into…
8 Syncro Overhead Squats (95/65lbs)
8 Syncro Chest to Bar Pull-Ups
8 Syncro Overhead Squats (95/65lbs)
8 Syncro Chest to Bar Pull-Ups
8 Syncro Overhead Squats (95/65lbs)
8 Syncro Chest to Bar Pull-Ups

*Calories are 80 for Male/Male pairs, 74 for Male/Female pairs, 68 for Female/Female pairs.
**If you’re a team of 4 then all 4 will synchronize for the overhead squats and you’ll be with a different teammate syncro on the chest to bar each time (not each round, each time). Syncro is just at the top of the overhead squat.
***Option to sub worm thrusters instead of overhead squats if you have a worm and team of 4.

C.
Three sets of:
8 Incline Bench Press (Barbell or Dumbbells)
Rest 90-120 seconds between sets

*Pick a weight that 8 reps is doable, but challenging.

D.
Three rounds of:
60 Second Weighted Plank Hold
40 Banded Triceps Pressdowns

*Minimal rest.

Athlete Training Notes:
We’ve got another individual or team option today. This workout is another 2 score piece. One way to approach this is to treat this one like a full 22 minute workout and pace accordingly. The other way to approach it if we’re looking from a competition standpoint is to pick one of them and just hammer it and try to get the win, then stay as relevant as possible on the other portion. Either way you go let us know if you liked it and what you would have done differently! If you’re hitting the team option today we’re working syncro movements. You’ll be splitting the row however you want between your pair and then transitioning straight to a light barbell for overhead squats. If you’re in the team of 4 remember that you’re all 4 syncro for overhead squats but in pairs for the chest to bar pull-ups (both pairs may work at the same time). Make sure that you’re switching to a different teammate every time that you go back to the chest to bars. This one will take a lot of teamwork and communication but it’s a great prep workout for teams looking to qualify this year.

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.

Additional Cardio Option 1
Every minute, on the minute, for 16 minutes (4 sets of):
Station 1: 60 Second Sandbag Bearhug Hold (150-200/100-150lbs)
Station 2: 30-45 Seconds of *ATHLETE CHOICE GYMNASTICS*
Station 3: 4-5 Pull-Overs
Station 4: Rest

*For the athlete choice, pick something that you struggle with and insert here. Options are handstand work, rope climbs, GHD’s, etc. Note what you did in the comments section on SugarWOD!

Running Progressions
6-8 Minute Jog @ Ascending Effort Pace (start with something you could hold for 60+ minutes and end around your 5k pace or faster)

Rest 2-3 minutes, then…

Spend 5-10 minutes performing any dynamic effort drills that you prefer to warm up the hips, hamstrings, and calves.

Followed by…

For time:
Run 5 miles

*Note the following…
-Distance Covered
-Average Pace/Mile
-Average Heart Rate (if you can)
-Terrain Used (track, sand, trail, etc.)

Grip Strength
For this accessory piece, you will need three different dumbbell weights. Dumbbell weight 1 should be something you can achieve at least 15 reps. Weight 2 should be slightly lighter, and weight 3 again slightly lighter.

Two sets of:
Max Dumbbell Push Press @ Weight 1
Rest 15 Seconds
Max Dumbbell Push Press @ Weight 2
Rest 15 Seconds
Max Dumbbell Push Press @ Weight 3
Rest 15 Seconds
Max Feet Elevated Ring Rows
Rest 90 seconds

Followed by…

Four sets of:
Max Weighted Push-Ups (45/25lbs)
Rest 60-90 seconds between sets

35-54: 35/15 lbs
55-59: 15/10 lbs
60+: Bodyweight

Followed by…

Two sets of:
Max Effort Weighted Bar Hang (70/50lbs)
Rest 60-90 seconds between sets

35-54: 50/25 lbs
55-59: 25/15 lbs
60+: Bodyweight

Additional Swimming Option
For total time:
50 Meter Swim
Rest 30 seconds
100 Meter Swim
Rest 60 seconds
200 Meter Swim
Rest 2 minutes
400 Meter Swim
Rest 3 minutes
800 Meter Swim
Rest 4 minutes
400 Meter Swim
Rest 2 minutes
200 Meter Swim
Rest 60 seconds
100 Meter Swim
Rest 30 seconds
50 Meter Swim

Total volume = 2300 meters.