January 2, 2023 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three rounds of:
60 Second Wall Sit
100 Foot Sandbag Bearhug Carry
100 Foot Farmer Carry

Followed by…

Three rounds of:
30 Second Bottom of Squat Hold
10 Goblet Hold Alternating Reverse Lunges

A.
Front Squat
Set 1: 5 reps @ 40%
Set 2: 4 reps @ 50%
Set 3: 3 reps @ 60-65%
Set 4: 2 reps @ 70-75%
Rest only as long as it takes you to put weight on the barbell between the first four sets.

Then…

Set 5: 1 rep @ 80-85%
Set 6: 1 rep @ 90%
Set 7: 1 rep @ 90-95%
Set 8: 1 rep @ 90-95%
Rest 2-3 minutes between sets for the last four sets.

B.
Six sets of:
3-Position Hang Snatch @ 65-75%
(high hang, just above the knee, 2″ below the knee)
Rest as needed

*Perform all three snatches without dropping the bar.

C.
For time:
100 Foot Handstand Walk
45/38 Calorie Assault OR Echo Bike
100 Foot Handstand Walk
30/24 Calorie Assault OR Echo Bike
100 Foot Handstand Walk
15/10 Calorie Assault OR Echo Bike
100 Foot Handstand Walk

*Modifications:
100 Foot Handstand Walk = 5-6 Wall Walks

D.
Three sets of:
Dumbbell Lateral Raises x 10-12 reps
Dumbbell Bent Over Reverse Flyes x 10-12 reps

Athlete Notes:
Cardio-Nastics to kick off the new template and new year! We’re looking for unbroken 25-50 foot sections on the handstand walk followed by pushing the pace on the bike. Get off that bike and kick straight up. As the workout continues and the calories decrease, the intensity should significantly increase. We want you pushing your limits here. How hard can you push on the bike to where you can still kick right up? Let’s find out!

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.”

Mixed Modal Short Option
Against a 2 minute clock, perform the following:
15/12 Calorie Assault or Echo Bike
15/12 Calorie Row
Max Burpees Over the Erg in the remaining time
Rest 60 seconds between sets and continue until you’ve completed 75 burpees over the erg or FIVE total sets.

Strength Accessory Option
Three sets of:
Arnold Press x 8-10 reps
Rest 30 seconds
Dumbbell Chest Supported Rows x 8-10 reps
Rest as needed

Additional Work Option
Three sets for reps and times of:
200 Foot Sandbag Bearhug Carry (150-200/100-150lbs)
200 Foot Kettlebell Farmer Carry (70/53lbs)
Max Unbroken Ring Muscle Ups
Rest 2 minutes between sets

Additional Work Option
Three sets of:
60 seconds of Max Reps GHD Sit-Ups
60 seconds Rest