**REMINDER**
You might notice that we changed the name of the Invictus Athlete Program to Invictus Athlete+ on our SugarWOD platform to better align our branding and who the program is geared toward. Nothing else will change about the programming itself. You will continue to enjoy your five regular training days, active recovery day, plus additional optional sessions each week. We highly recommend you move your subscription over to the SugarWOD app to enjoy additional benefits!
Switch Your Subscription to SugarWOD for Additional Benefits!
Why make the switch? There are so many reasons! All of the athletes who use this platform to access their programming absolutely LOVE it. Here’s why…
Cheaper Price!
Switching to the SugarWOD platform will reduce your monthly price from $79.99 to $59.99 as well as getting access to additional programs (more about that below)! Need we say more?
Larger Community + More Options
This is something we hope you will find super beneficial…In addition to the Athlete+ program, you will also have access to the Invictus Masters Program! We are doing this to give you the flexibility to switch up your training program as needed depending on your unique needs, and as you get closer to that magic number that designates you as an “age group” athlete. In doing this, you will also have the opportunity to interact with a larger group of athletes from around the world, expanding your support network! Yes, you get two programs for the price of one on SugarWOD!
If you join on SugarWOD then please email info@invictusathlete.com to cancel your website subscription so you don’t have multiple active subscriptions!
Primary Training Session
Get Moving || Warm-Up
Three sets of:
100 Foot Single Arm Overhead Carry (each arm)
100 Foot Farmer Carry
60 Second Push-Up Plank
Followed by…
Three sets of:
6-8 Snatch Grip Bamboo Presses
200 Meter Run
A.
Three sets of:
Snatch Press from Receiving x 3 reps
Rest as needed
Followed by…
Three sets of:
Snatch Balance @ 50% of 1-RM Snatch x 3 reps
Rest as needed
Followed by…
Take 10-15 minutes to warm up to about 70% of your 1RM Snatch.
B.
At the 0:00…
Complete as many reps as possible in 5 minutes of:
5 Snatches (155/105lbs)
4 Snatches (175/120lbs)
3 Snatches (195/135lbs)
2 Snatches (215/145lbs)
1 Snatch (235/155lbs)
Max Bar Facing Burpees in the remaining time.
If you completed at least 1 burpee, rest until the 11:00 mark (6 minute rest), then…
Complete as many reps as possible in 3 minutes of:
3 Snatches (245/160lbs)
2 Snatches (255/170lbs)
1 Snatch (265/175lbs)
Max Bar Facing Burpees in the remaining time.
If you completed at least 1 burpee, rest until the 19:00 mark (5 minute rest), then…
60 Second AMRAP of:
1 Snatch (275/180lbs)
Max Bar Facing Burpees in the remaining time.
*Score = total number of bar facing burpees.
**Athletes will use 1 bar and load their own plates.
***You may touch the barbells during your rest time if you want.
C.
Four sets of:
12 Single Arm Dumbbell Rows (each arm)
30 Banded Triceps Extensions
Rest as needed
Athlete Notes:
Snatch fast, burpee faster. The goal here is not to bury people on snatches, so start the first round at 60% and go up by 5% on each bar if the given numbers are above your abilities in round 1. Most athletes will benefit in the later rounds by starting with singles, but we want to see you guys pushing the pace a little bit and risking failure. See what you’re capable of and if you do in fact miss a rep, take an extra 10-15 seconds before the next attempt to make sure it’s good. But, if you go through this whole workout super paced because you’re respecting the snatches too much you’ll never learn to push in a competition ladder type scenario. A good goal is to have about 90-120 seconds of burpees in the first round; about 60 seconds of burpees in round 2, and then it’s send it and see what happens in round 3. If these snatch numbers aren’t a worry for you then we fully expect you to hammer the barbell and maximize your time. You get a big break so don’t ease off the gas at all.
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.
Machine Power Output
Row or Ski Intervals:
Every 5 minutes, for 15 minutes (3 sets of):
50 Second Max Effort Sprint
Mixed Modal Option
For time:
1600 Meter Run
500 Meter Ski Erg
10 Rope Climbs
500 Meter Ski Erg
1600 Meter Run
Additional Work Option
Four sets of:
15 Medball GHD Sit-Ups (20/14lbs)
5 Sandbag Box Get Overs (150/100lbs to 42″)
15 GHD Sit-Ups (no medball)
5 Sandbag Box Get Overs (150/100lbs to 42″)
Rest 1:1 with a partner.
35-54:
Four sets of:
10 Medball GHD Sit-Ups (20/14lbs)
5 Sandbag Box Get Overs (125/80lbs to 42″)
10 GHD Sit-Ups (no medball)
5 Sandbag Box Get Overs (125/80lbs to 42″)
Rest 1:1 with a partner.
55+:
Four sets of:
6 GHD Sit-Ups
5 Sandbag Box Get Overs (125/80lbs to 36″)
6 GHD Sit-Ups
5 Sandbag Box Get Overs (125/80lbs to 36″)
Rest 1:1 with a partner
Additional Work Option
Five sets of:
100 Foot HEAVY Sled Push (8/10 effort)
Rest as needed to go hard again.
*The goal here is to push 100 feet straight and continue grinding the whole time.