January 24, 2024 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three rounds of:
200 Meter Run
15 Banded Presses
20 Forward Arm Circles
20 Reverse Arm Circles
30 Pronated Grip Band Pull Aparts

Followed by…

Three sets of:
10 Bar Facing Burpees for time
Rest 1:1

A.
Take 15-20 minutes to build to today’s heavy…

Squat Clean

B.
Five sets of:
Power Jerk x 4 reps @ 78+%
Rest 90-120 seconds between sets

C.
“Karen”
For time:
150 Wall Ball Shots (20/14lbs to 10/9′)

D.
Three rounds of:
25-30 Banded Triceps Pressdowns
15 Weighted Side Bends (each side)

Athlete Training Notes:
How many of you can go unbroken? This one is just as much mental as it is physical. Sure, there will be a point that you’ll fail a rep, but at what point is that for you and did your mind fail before your body did? This workout is a great “elephant” style workout. It’s one of those ones with an astronomical number that seems intimidating to get to. The only thing you can do to eat in elephant is take one bite at a time, so take this workout one rep at a time. Set checkpoints in your head and then tell yourself get to the next check point. Personal preference for me is to count to 25 six different times. Everyone will be a little bit different, just make sure that your counting doesn’t confuse you! This is another Invictus Standards Benchmark workout so from a reps standpoint, games level athletes should aim for unbroken. Semi finals athletes for 1-2 sets, and quarterfinals athletes for 3-4 sets.

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 Strength Option
Every 90 seconds, for 15 minutes (10 sets of):
10 Close Grip Bench Press (50-55%)
5-8 Strict Pull-Ups

*Use a band if you need assistance with the strict pull-ups

Additional Cardio Option 1
Every 3 minutes, for 30 minutes (5 sets of):
Station 1: 400 Meter Run
Station 2: 500/450 Meter Ski

Grip Strength
Three sets of:
45 Second Rope Hang Hold
Rest as little as possible to accumulate the next 45 seconds

Followed by…

Three sets of:
45 Second Dumbbell Hex Hold (20/12lbs)
Rest as little as possible to accumulate the next 45 seconds

Followed by…

Three sets of:
150 Foot Dumbbell Farmer Carry (100/70lbs; 55+: 70/50 lbs)
Rest as little as possible to go unbroken

Gymnastics Accessory
Every minute, on the minute, for 16 minutes (4 sets of):
Station 1: Practice Parallette Handstand Hold to L-Sit Transitions
Station 2: 40 Second “Cardio” of Choice @ 80% Effort (Bike, Row, Ski, Shuttle Run)
Station 3: 6 Burpee Bar Muscle Ups
Station 4: Rest

35-54:
Every minute, on the minute, for 16 minutes (4 sets of):
Station 1: Practice Parallette Handstand Hold
Station 2: 40 Second “Cardio” of Choice @ 80% Effort (Bike, Row, Ski, Shuttle Run)
Station 3: 6 Burpee Bar Muscle Ups
Station 4: Rest

55+:
Every minute, on the minute, for 16 minutes (4 sets of):
Station 1: Practice Freestanding Handstand Hold
Station 2: 40 Second “Cardio” of Choice @ 80% Effort (Bike, Row, Ski, Shuttle Run)
Station 3: 6 Burpee Pull-Ups
Station 4: Rest

Additional Cardio Option 2 (Zone 2 Emphasis)
60 minute bike @ Zone 2 Pace

*Try to keep your heart rate around 135-150 BPM. If you don’t have a heart rate monitor then you will aim for 65-75% of 20 minute wattage test.

**If you bike today, then prioritize swimming tomorrow.