January 27, 2021 – Invictus Athlete Program

Primary Training Session
Mobility & Activation

Distracted Ankle Mobility

x 60 seconds per side
Hawaiian Squats x 30 seconds per side

followed by …

Upper Body Warm-Up Prep (8-10 reps per position)

Warm-Up Flow
Three sets of:
400 Meter Run
250 Meter Ski Erg or Row
30 Seconds of Double-Unders
Rest 60 seconds

Breathe exclusively through your nose throughout this entire portion including the rest period. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

A.
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 1 rep @ 85-90%
(pause for 1-2 seconds in the receiving position)

Goal of this session is fine-tuning technique. Your goal is to assess each of the 15 lifts on a scale of 1-10, with 10 being a perfect lift. Note how many of your lifts achieved a score of 9 or higher.

B.
Back Squat
* Set 1 – 4 reps @ 75%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – Max Reps @ 80%
Rest 3 minutes between sets.

C.
Complete as many rounds and reps as possible in 21 minutes of:
80/50 Calories of Ski-Erg or Row
60 Deadlifts (185/115 lbs)
40 Chest-to-Bar Pull-Ups
20 Shoulder to Overhead (185/115 lbs)
100-Foot Handstand Walk

Handstand Walk alternatives:
For every 50-Foot of Handstand Walk:
30 nose to wall or back to wall or freestanding shoulder taps or
5 Wall Walks

Athlete Notes:
21 minutes here we come! The best scores will come from athletes that know themselves well and can stay mentally engaged over a long grinder. Stations could potentially take 1-2 minute longer then needed if you start slipping into extended breaks between reps so be diligent about your work versus rest.

We recommend athletes take a little time before tackling this workout to write out their desired rep scheme. This will help you stay focused during the workout. We know that things may change in the middle of the workout but if you have a rep scheme planned out then you are more likely to stay focused and on task. Use the transition from one movement to the next to reset your mind so you can solely focus on the task at hand. If you have watched the 50’s workout at the 2014 regionals then you’ll have a good idea as to how this workout will look.

We recommend starting the row at your 5k pace. We’ve been building in our deadlift volume so trust your back is strong and capable of performing these 60 deadlifts quickly. Drop the bar from the top when you need a quick rest and use that time to switch up hand positions so as not to fatigue one style of grip. Lats and grip will be a little smoked so we advise you to stick to your rep scheme but come off earlier than planned if you lose rhythm. The shoulder-to-overhead will be taken from the floor. Use your legs here (cue yourself strong legs during this station) to save as much energy in your shoulders as possible. If you are someone who struggles with handstand walks, then break up your shoulder-to-overhead so that you are never approaching a failed rep. You will also benefit from taking a break to shake out your arms and get some calming breaths in before kicking up into your handstand walk. We’d rather see short, quick breaks in your handstand walks than one long walk that leaves you wiped (channel Justin Medeiros in the handstand walk event at Games).

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.

Aerobic/Gymnastics Accessory Option
Three sets for times of:
400 Meter Run @ 1-Mile PR Pace
15 Strict Handstand Push-Ups to 4″/2″ Deficit
3/2 Legless Rope Climbs (15′)
15 Strict Handstand Push-Ups
3/2 Rope Climbs (15′)
500 Meter Row @ 2km PR Pace or 1000 Meter Bike Erg @ 4km PR Pace
Rest as needed

Running Endurance Option

Every 6 minutes, for 36 minutes (6 sets) for distances of:
4 Minutes of Running @ 1-Mile PR Pace
(walk or jog during the 2-minute rest period)

You’re holding the same paces this week, but for only four minutes. This week you’ll be running a total of 24 minutes instead of 20. Note your paces and try to stay consistent across all 6 sets!

Rowing Endurance Option
Six sets for times of:
Row 1250 Meters
Rest 3 minutes

Your goal should be to maintain consistent pacing across all sets. Your goal should be to stay as close to your 5K PR Pace as possible and trust your ability to recover during each three minute rest period.