February 6, 2024 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three sets at ascending effort of:
50 Foot Forward Bear Crawl
50 Foot Reverse Bear Crawl
10 Ring Rows
15 Banded Triceps Extensions
15 Russian Kettlebell Swings (light to moderate weight)
10 Calorie Bike Sprint
Rest 60-90 seconds between sets

A.
Three sets of:
6-8 Back to Wall Donkey Kicks + 20-30 Second Back to Wall Handstand Hold (after last rep)
Rest as needed

Followed by…

Three sets of:
9 Hand Release Push-Ups
3 Wall Walks
30 Second Nose to Wall Handstand Hold
Rest 90 seconds between sets

Followed by…

Every minute, on the minute, for 8 minutes:
50 Foot Handstand Walk or 3-4 Wall Walks (for speed)

B.
For time:
21-15-9-6-3 reps of:
Strict Handstand Push-Ups
*Perform a 150 foot shuttle run after each set of handstand push-ups, including the 3 (25 foot increments)*

TIME CAP = 9 MINUTES

Rest 5-10 minutes, then…

C.
Every minute, on the minute, for 25 minutes (5 sets of):
Station 1: 15-17/12-14 Calorie Echo/Assault Bike
Station 2: 18 Toes to Bar
Station 3: 18-20/15-17 Calorie Row
Station 4: 150 Foot Sandbag Bearhug Carry (150/100lbs) + Max Double Unders
Station 5: Rest

*Option to sub double kettlebell front rack carry if no sandbag or d-ball.

Athlete Training Notes:
We’ll kick today off with another handstand push-up volume accumulation workout. The goal for this one is unbroken on the strict handstand push-ups or 2 sets max for each one. How quickly can you transition from movement to movement without falling off or outright failing reps? After the reset we’ll move into our weekly EMOM which will mix up some machines and gymnastics. Aim for about 45-50 seconds on the bike and row. For the toes to bar we’ll be looking for 1-2 sets to get the 18 reps, try to have them done by the 40 second mark. The last station is going to be a grunt work movement followed with a skill. Can you maintain rhythm on the double unders after time under tension on the bag and an elevated heart rate?

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 “Winners and Losers”

With a partner, complete for time:
*Calorie Row*
200 Box Facing Burpee Box Jump Overs (24/20″; 55+: Step-Overs okay)
Partition however you want, both athletes may work at the same time.

*For the row:
Male/Male Partners: 400 Calories (55+: 380 Calories)
Male/Female Partners: 380 Calories (55+: 360 Calories)
Female/Female Partners: 360 Calories (55+: 340 Calories)

If you do not have a partner…

Ten rounds for time of:
20/18 Calorie Row
10 Box Facing Burpee Box Jump Overs (24/20″)

55+:
Ten rounds for time of:
18/16 Calorie Row
10 Box Facing Burpee Box Jump/Step Overs (24/20″)

Strongman
Four sets of:
150 Foot Right Side Sandbag Shoulder Carry
150 Foot Left Side Sandbag Shoulder Carry
200 Foot Sandbag Bearhug Carry
200 Foot Farmer Carry
Rest as needed to go HEAVY

Plyometrics and Power Output
Three-Four sets of:
Single Vertical Box Jump x 1
Rest 15 seconds between reps; 1-2 minutes between sets

*You should aim to land with completely extended legs and be higher than week 1

Followed by…

Three sets of:
10 Medball Speed Skaters
Rest as needed

Followed by…

Two to Three sets of:
50 Meter Shuttle Run
Rest as needed

Additional Cardio Option 2
50 Minute Echo or C2 Bike @ Zone 2 Pace
*At the 7, 14, 21, 28, 35, 42, and 49 minute marks perform a 10 second burst for max wattage, then settle back into your zone 2 pace.