January 23, 2024 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
150 Foot Farmer Carry
15 Ring Rows
15 Push-Ups
50 Single Unders

Followed by…

Ten reps of:
1 Weighted Box Jump
Rest as needed
*Pick a weight and box height that you can land with as straight of legs as possible.

A.
Three sets of:
30 to 45 second Shoulder Supported Handstand Hold
Rest 30 seconds
30 to 45 second Nose to Wall Handstand Hold

Followed by…

Three sets of:
6-8 Back to Wall Donkey Kicks

Followed by…

For time:
30 Deficit Handstand Push-Ups (4/2.5″)
*Kipping ok

B.
Every minute, on the minute, for 12 minutes:
Station 1: 10-12 Strict Handstand Push-Ups + 4-5 Kipping Handstand Push-Ups
Station 2: 50 Double Unders

C.
Every minute, on the minute, for 32 minutes:
Station 1: 16/13 Calorie Echo/Assault Bike
Station 2: 15 Toes to Bar
Station 3: 350-400 Foot Shuttle Run (25 foot increments)
Station 4: 20 Alternating Dumbbell Snatches (50/35lbs)

Athlete Training Notes:
We’ll kick the day off with some handstand skill work and a handstand push-up volume accumulation piece. It’ll start with the deficit, then we’ll get rid of that for the EMOM where we’re also adding in some double unders. Aim for 30-40 seconds on the handstands and then 30 seconds on the double unders. The final EMOM of the day we’ll be aiming for about 40-45 seconds on the bike, 20-30 seconds on the toes to bar (1-2 sets max), 40-45 seconds on the shuttle run, then around 40 seconds or so on the dumbbell snatches. Aim to hit the non cardio movements unbroken if you can, then get your breathing in during those cardio stations.

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”

Five sets for times of:
8 Box Facing Burpee Box Jump Overs (24/20″)
16/13 Calorie Row
8 Box Facing Burpee Box Jump Overs (24/20″)
Rest or alternate full sets 1:1 with a partner until you’ve completed FIVE sets each.

55+:
Five sets for times of:
6 Box Facing Burpee Box Jump or Step Overs (24/20″)
12/10 Calorie Row
5 Box Facing Burpee Box Jump or Step Overs (24/20″)
Rest or alternate full sets 1:1 with a partner until you’ve completed FIVE sets each.

Strongman
Four sets of:
60 Second HEAVY Suitcase Hold (right)
60 Second HEAVY Suitcase Hold (left)
20 Reverse Hypers OR Weighted GHD Back Extensions

Plyometrics and Power Output
Five reps of:
Broad Jump for Max Distance
Rest 60 seconds between reps

Followed by…

Three sets of:
3 Medball Slams + 1 Max Vertical Throw
Rest 2 minutes

Followed by…

Four to Five sets of:
5/10/15 Meter Out and Backs
Rest 2-3 minutes

*Set up cones at 0, 5 meters, 10 meters, and 15 meters. Run from the starting cone to the 5 meter cone, and back. Repeat with the 10 and 15 meter cones. The set is completed once you have finished returning from the 15 meter cone.

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