Welcome to Invictus Engine! – You’ll see below that the format of our program provides you with 10 different training options categorized by modality and energy system and puts the power in your hands to structure your training schedule around your priorities. For example, a three-day/week training schedule might look like this:
- Monday – Running Session – VO2 Max Priority
- Wednesday – Rowing Session – Lactate Threshold Priority
- Saturday – Running Session – Aerobic Threshold Priority
Or if you want to train just 3x/week but really focus on an energy system instead of a modality, you may choose to do just the VO2 Max, Lactate or Aerobic Threshold sessions – one each from the running, rowing and mixed-modal options.
Alternatively, if you would like to train 6 days/week, your training schedule might look something like this:
- Monday – Running Session – VO2 Max Priority
- Tuesday – Mixed-Modal Session – Aerobic Threshold Priority
- Wednesday – Rowing Session – Lactate Threshold Priority
- Thursday – Swimming Technique Session
- Friday – Mixed-Modal Session – VO2 Max Priority
- Saturday – Running Session – Aerobic Threshold Priority
The power to choose is yours, but your coaches are here to help! Please let us know how we can best guide you in the comments, and via the private Facebook page – which is titled “Invictus Engine.” Please also continue to post workout results to comments, simply noting the sessions as “VO2 Max Running Session” or “Lactate Threshold Mixed-Modal Session” followed by your results (times or distances). We look forward to following your progress and helping you get the most benefit from this program!
Running Sessions
Session 1 – VO2 Max Priority
Ten sets for max distances:
60 seconds of Running @ 100% effort
Rest 90 seconds
This will take you 25 minutes – 10 minutes of total work – go hard when it’s time to work, and walk/jog easy during your rest periods. Last week you ran for 45 seconds…try to maintain that pace for an extra 15 seconds.
Compare results to the week of December 14, 2020.
Session 2 – Lactate Threshold
Ten rounds for distance of:
2 Minutes of Running @ 1-Mile PR Pace
90 Seconds of Running @ 60-65% of 1-Mile PR Pace
Session 3 – Aerobic Threshold
“20-Minute Time Trial”
For distance:
20 Minutes of Running
Walk or jog at a recovery pace for 4-5 minutes, then try to resume your time trial pace for an additional 6-10 minutes.
Compare results to the week of November 30, 2020.
Rowing Sessions
Session 1 – VO2 Max Priority
Every 5 minutes, for 40 minutes 8 sets) for distances:
2 Minutes of Rowing
Be aggressive on these sets, but try to maintain a consistent pace. That will mean that you need to increase your RPE over the course of the eight sets.
Session 2 – Lactate Threshold
Perform at 75-85% effort:
Row 500 Meters @ 22 strokes per minute (s/m)
Row 500 Meters @ 23 (s/m)
Row 500 Meters @ 24 (s/m)
Rest as needed, and then…
“2k Time Trial”
For time:
Row 2000 Meters
Compare results to the week of November 16, 2020. This should be treated as a maximal effort test. We will come back to this effort in future weeks to monitor progress.
Rest 60-90 seconds, and then…
For cool down:
Row 500 Meters @ 65-70%
Row 500 Meters @ 70-75%
Row 500 Meters @ 70-75%
Row 500 Meters @ 65-70%
Session 3 – Aerobic Threshold
Three sets for distances of:
Row 1000 Meters @ 85% of 2k PR Pace
Row 1000 Meters @ 90% of 2k PR Pace
Row 1000 Meters @ 75% of 2k PR Pace
Row 500 Meters @ 90-95% of 2k PR Pace
Rest 3 minutes
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Every 4 minutes, for 40 minutes (10 sets) for times:
60 seconds of Assault Bike
Note calories achieve in each of the 10 sets.
Session 2 – Lactate Threshold
Every 8 minutes, for 32 minutes (4 sets) for times:
Three rounds of:
15/10 Calorie Row
8 Burpee Box Jump-Overs
Session 3 – Aerobic Threshold
“CrossFit Games Open Workout 19.1”
Complete as many rounds and reps as possible in 15 minutes of:
19 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)
19 Calories of Rowing
Rest until the running clock reaches 20:00, and then…
Ten sets of:
30 seconds of Assault Bike*
30 seconds of Max Rep Push-Ups
Rest 30 seconds
*Base the assault bike on feel. If you hit 19.1 hard and got deep into the workout go at 70-75% effort. If you feel good push the pace and record your calories for the bike and reps for push-ups.
Swimming Technique Session
Warm-Up Technique Drills
Four sets of:
50 Meter Kick Focus – count 3 kicks per arm stroke
Rest 20-30 seconds
Followed by…
Two sets of:
50 Meter Pull
Rest 20-30 seconds
50 Meter Kick
Rest 20-30 seconds
Followed by…
Four sets of:
50 Meter Build-Ups – start at 50% and finish at 85%
Rest 20-30 seconds
Main Sets
Four sets of:
100 Meter Kick – 25M on your stomach, 25M on right side, 25M on left side, 25M on back (can be butterfly)
Rest 20-30 seconds
Followed by…
Four sets of:
50 Meter Pull
Rest 20-30 seconds
Followed by…
Four sets of:
100 Meter Swim – build each 100M, starting easy and finishing each hard
(focus on good body position – chin tucked, hips up, waterline at forehead)
Rest 20-30 seconds
Followed by…
Two sets of:
100 Meter Kick – 25M on your stomach, 25M on right side, 25M on left side, 25M on back (can be butterfly)
Rest 20-30 seconds
Cool Down Technique Drills
Two sets of:
50 Meter Kick
Rest 15 seconds