February 9, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three rounds of:
10/7 Calorie Row
50 Foot Monster Walk (forward and backward)
50 Foot Single Arm Overhead Carry (right)
10 Single Arm Overhead Squats (right)
50 Foot Single Arm Overhead Carry (left)
10 Single Arm Overhead Squats (left)

Followed by…

Ten reps of:
Hurdle Hop to Box Jump
Rest as needed

A.
Every 90 seconds, for 12 minutes (8 sets of):
3 Squat Snatches @ 70%

*Perform this as touch and go OR singles, your choice.

B.
Five sets of:
3 Back Squats to a Box AT Parallel @ 70%
Rest 90 seconds between sets

*Focus is on standing up from the box as fast as you possibly can.

C.
Against a 3 minute clock, perform as many rounds and reps as possible of:
20/16 Calorie Row
25 Toes to Bar
20 Dumbbell Box Step Overs (50/35lbs to 24/20″)
25 Handstand Push-Ups
20 Dumbbell Box Step Overs (50/35lbs to 24/20″)

Rest 60 seconds, then…

Against a 5 minute clock, perform as many rounds and reps as possible of:
20/16 Calorie Row
25 Toes to Bar
20 Dumbbell Box Step Overs (50/35lbs to 24/20″)
25 Handstand Push-Ups
20 Dumbbell Box Step Overs (50/35lbs to 24/20″)

Rest 60 seconds, then…

For time:
20/16 Calorie Row
25 Toes to Bar
20 Dumbbell Box Step Overs (50/35lbs to 24/20″)
25 Handstand Push-Ups
20 Dumbbell Box Step Overs (50/35lbs to 24/20″)

*Two scores, total rounds during the 3 and 5 minute AMRAPs, and then time during the third segment.
**Step-Overs can be held however. Front rack, farmer hold, overhead (not suggested), etc.

D.
Option A:
Three sets of:
12-15 Glute Ham Raises
Rest 90-120 seconds between sets
(*Band Assisted Glute Ham Raise)

Option B:
Three sets of:
20-25 Reverse Hypers @ 40+% of 1RM Back Squat
Rest 90-120 seconds between sets

Athlete Training Notes:
We saw a format come up like this during WZA this year and won’t be surprised if we find another format like this at some point this season. Good thing for all of you we love work rest intervals at Invictus so you should be plenty prepped to go hard, catch your breath, and repeat the effort. During the 3 minute segment we’ll be looking for that row to be around 50 to 60 seconds. After that you’ll want to push the toes to bar for unbroken or 2 sets max because that time will slip away quickly. Most of you will end up on the dumbbell box step overs so just move through those at a consistent pace trying to keep your heart rate as steady as possible. During the 5 minute segment a lot of you will get through the row, toes to bar, step overs, and handstand push-ups, and likely be back on the second set of 20 step overs. The goal here is another 50-60 second row, 1-2 sets on the toes to bar, unbroken but smooth on the stepovers, then 1-2 sets on the handstand push-ups before finishing the round out on the step overs. During both the AMRAP’s don’t be surprised when that time slips away quickly. Keep moving even if it’s slow. The last piece it’s time to send it. Your heart rate will be up, your grip will be fried, and your legs will probably be burning but just hang on to the same consistent pacing for the first few movements and then try to smash the last few handstand push-ups and 20 box step overs. Keep track of both scores for this one.