February 19, 2022 – Invictus Athlete Program

Primary Training Session
“Invictus Athlete Combine”
At the 0:00 mark:

Event 1
For max load, in 3 minutes:
5 Snatches

You only get a maximum of 6 attempts in the 3-minute window, and you must declare your weight before the clock starts – you cannot change weights during the 3 minutes. Your score will be the sum of your successful lifts, up to 5 lifts. You will not get credit for more than 5 successful lifts.

When the running clock hits 5:00…

Event 2
For max reps:
30 Seconds of Front Squats (275/185 lbs)

Barbell will be taken from the ground. If the bar hits the ground before the 30 seconds is over, the set is over.

When the running clock hits 7:00…

Event 3
Invictus Muscle-Up Density Test
For max reps:
90 seconds of Muscle-Ups
Rest 60 seconds
60 seconds of Muscle-Ups
Rest 60 seconds
30 seconds of Muscle-Ups
Note reps achieved for each set.
(Takes 5 minutes to complete)

Rest 30 minutes after Event 3, and then…

At the 42 minute mark:

Event 4
For max calories:
90 seconds of Assault Bike

When the running clock reaches 44:00 (30 second transition between event 4 and 5)…

Event 5
For time:
100-Foot Handstand Walk

*2 MINUTE TIME CAP

Rest 25 minutes after Event 5, and then…

At the 71:00 mark:

Event 6
Complete as many rounds and reps as possible in 4 minutes of:
21 Thrusters (95/65lb.)
21 Chest-to-Bar Pull-Ups

Note reps achieved for each set.

Rest 15 minutes after Event 6, and then…

At the 90:00 mark:

Event 7
For time:
1 Mile Run
3000 Meter Row
1 Mile Run
300 Double Unders
1 Mile Run

Athlete Notes:
Combine day! We run this every year as a pre season tester for our athletes! Many of them have done it in the past, and our Invictus Seattle crew got to tackle it earlier this year – so for y’all we understand if it’s too soon to go again :). It’s always exciting to have hard data showing improvement over the years. Go out there and give it your best shot! One thing to note.. for this combine, because we are tracking it yearly, we don’t offer any modifications. For example, if you cannot clean the 275/185 barbell, you will simply take a 0 for that event, not lower the weight. Same thing for the ring muscle ups. If you cannot perform them, your score will be a 0 for that as well. I know it can be frustrating in the moment, but this data really helps us with programming going forward!

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.

Bike Endurance Option
Ten sets for times of:
30 Calories standing on Damper 10
Rest 60 seconds

*For all of these intervals, please note how you feel on specific dampers. Each individual will have a specific preference as to what feels best (the correlation between effort, leg fatigue, and heart rate) for them.

Running Endurance Option
“Invictus 200 Meter Repeat Test”

For time:
Run 200 Meters @ 100% effort

Rest 6 minutes, and then…

Every 2 minutes, for as long as you can maintain pace…
Run 200 Meters @ 85% of max effort

Compare results to the week of November 27, 2021.

INSTRUCTIONS:
To run this test effectively, it’s important that you get a good warm-up and run the initial 200 meter test to the best of your ability. If you hold back on the initial portion, you will increase the volume of the training and change the intended stimulus.

Once you know your max effort, you will run 200 meter repeats every two minutes at 85+% of that time. To calculate your pace, take your max effort time and divide it by .85 to get your threshold time. If you run slower than that time for any set, your workout is over. The goal is to run as many sets as possible under your 85% threshold time.

EXAMPLE:
If your 200 Meter max effort = 30 seconds, you will need to run your 200 meter repeats in 35.3 seconds or less (30/.85 = 35.3).

Rowing Endurance Option
“Rowman Holiday”
Every 3 minutes, for 36 minutes (12 sets) for max meters:
60 seconds of Rowing

Set the monitor for 60 seconds of work and 2 minutes of rest. Note meters per set and total meters rowed for all twelve sets. This is a test that we will revisit at least quarterly, so go hard and record your scores.

Compare results to week of November 27, 2021.