January 20, 2024 – Invictus Athlete Program

Primary Training Session
Individual warm up:
Every 4 minutes, for 16 minutes (4 sets of):
10 Dumbbell Squats
50 Foot Dumbbell Walking Lunge
15/12 Calorie Row or Ski
*Increase dumbbell weight each round until you’re at 60/45lbs.

Team warm up:
Every 4 minutes, for 16 minutes (4 sets of):
10 Worm Squats
50 Foot Worm Walking Lunge
40 Calorie Ski or Rowi (one erg/team)

A.
Every 2:30, for 15 minutes (6 sets of):
5 Power Jerks @ 65%

B.
Five sets of:
5 Close Grip Bench Press @ 68-78%
Rest 90-120 seconds between sets

*Goal is slightly heavier than 2 weeks ago.

C.
Partner Option:
Six sets of:
20/16 Calorie C2 Bike or Row
8/7 Ring Muscle Ups
10 Bar Facing Burpees
Alternate full sets 1:1 between partners.
*Option to synchronize movements (perform the lesser number of muscle ups) and stick to a 1:1 work/rest.

Individual Option:
Six sets of:
20/16 Calorie C2 Bike or Row
8/7 Ring Muscle Ups
10 Bar Facing Burpees
Rest 1:1 between sets

D.
For this accessory piece, you will need three different dumbbell weights. Dumbbell weight 1 should be something you can achieve at least 15 reps. Weight 2 should be slightly lighter, and weight 3 again slightly lighter.

Two sets of:
Max Dumbbell Push Press @ Weight 1
Rest 15 Seconds
Max Dumbbell Push Press @ Weight 2
Rest 15 Seconds
Max Dumbbell Push Press @ Weight 3
Rest 15 Seconds
Max Inverted Rows
Rest 90 seconds

E.
Accumulate 150 Weighted Russian Twists

Athlete Training Notes:
Today’s partner Saturday workout is going to be a bit of a sprint. Your goal should be about 50-60 seconds on the row, unbroken on the ring muscle ups, then hammer out those bar facing burpees knowing that you’ve got plenty of rest afterwards. All in you should aim for about 2.5-3 minutes per round. If the muscle up volume is too high, drop it to a number that you could complete in 1-2 sets or modify the movement to a different gymnastics pulling movement (i.e. pull-ups, chest to bars, bar muscle ups) that you can keep the intensity higher with. If you don’t have a partner you’ll note the time it takes to complete each round and rest for that exact amount of time.

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
Echo Bike Option:
Twelve sets of:
40 Seconds @ 100% of 20 Minute Test
Rest 20 seconds

After the 12th set, Rest 2 minutes, then…

Eight sets of:
30 Seconds @ 105-110% of 20 Minute Test
Rest 30 seconds

Running Progressions
8 Minute Jog @ Easy Pace (something you could hold for 60+ minutes)

Followed by…

Four sets of:
7 Minute Run @ Medium Pace (something you could hold for a 10k)
2 Minute Jog @ Easy Pace

Followed by…

8 Minute Cooldown Jog OR Cooldown Spin on C2 Bike

Easy Pace = something you could hold for 90+ minutes
Medium Pace = something you could hold for a 10k

Grip Strength
Accumulate 3 minutes of hanging from the pull-up bar in as few sets as possible

Followed by…

Accumulate a 5 minute Farmer’s Walk (53/35lbs)

Followed by…

Three sets of:
12 Wrist Extensions (10/8lbs)
12 Thors Hammers (10/8lbs)

Additional Swimming Option
Set a 30 minute clock…

Perform as many 100 meter distances as possible in the 30 minutes.
*Mandatory minimum 15 second rest every time you finish 100 meters.