July 5, 2024 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three rounds at 70-80% effort of:
60 Second Bike, Ski or Row @ Easy Pace
5 Bamboo Presses + 20-30 Second Overhead Bamboo Hold
10 Gorilla Rows (each arm AND light weight)
10 Bird Dogs (each side)
100 Foot Double Kettlebell Overhead Carry

A.
Every 2 minutes, for 16 minutes (8 sets):
Power Snatch w/ 2 second pause at mid knee

Sets 1-2: 2 reps @ 65% of 1RM Power Snatch
Sets 3-4: 2 reps @ 70% of 1RM Power Snatch
Sets 5-6: 1 rep @ 75+% of 1RM Power Snatch
Sets 7-8: 1 rep @ 80+% of 1RM Power Snatch

B.
Every minute, on the minute, for 10 minutes:
Power Jerk x 3 reps @ 65%
Rest 60 seconds between sets

C.
Ten sets of:
Close Grip Bench Press x 3 reps @ 70-75%
Rest 60 seconds between sets

D.
Every 3 minutes, for 15 minutes (5 sets of):
12-15 Toes to Bar
12-15 *Handstand Push-Ups*
12-15 GHD Sit-Ups
Max Distance Sandbag Bearhug (150/100lbs) OR Sandbag Cleans (150/100lbs)

*Handstand push ups can be any variation you choose today. Another option is 20 hand release push-ups (these are drastically underrated).
**Athlete choice on the sandbag whether you prefer to just carry (lower impact) or clean it (higher impact) today. Both are great choices.
**No rest between intervals.

Athlete Training Notes
Talk about a midline blast. Please adjust the reps according to your ability. If you do 5 sets of 15 toes to bar and 15 GHD sit ups, that’s 150 total ab reps and you may or may not be stuck in the fetal position tomorrow unable to straighten your stomach out. The goal on this workout is to use some strength movements to elevate our heart rates. Your goal is unbroken sets on whatever numbers you choose and quick transitions. You should hopefully end up with about 60 seconds at the end to carry the sandbag OR clean it, whichever you choose. Obviously that will change throughout the workout considering there isn’t any built in rest. But, the sandbag should be an opportunity to lower the heart rate at least a little bit if you’re breathing properly. As soon as that 3 minute mark hits you’re right back on the bar starting round 2!

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.

Shoulder Health
Three sets of:
10-12 Tempo Reverse Snow Angels @ 1111
Rest as needed

Followed by…

Three sets of:
10-12 Dumbbell External Rotations (each arm)
Rest as needed

Followed by…

Three sets of:
30 Banded Face Pulls
Rest as needed

Strongman Pump
Three to Four sets of:
50 Foot Overhead Yoke Carry (challenging but unbroken)
Rest as needed

Followed by…

Three to Four sets of:
100 Foot Zercher Carry (challenging but unbroken)
Max Unbroken Wall Facing Strict Handstand Push-Ups
Rest 1-2 minutes between sets

Skill Work
Every 2 minutes, for 18 minutes (3 sets of):
Station 1: 4-6 Ring Muscle Ups + Bike @ Zone 2 Pace
Station 2: 40-50 Crossovers + Bike @ Zone 2 Pace
Station 3: 10 Alternating Single Leg Pistol Squats (5/leg) + 1-3 Rope Climbs + Bike @ Zone 2 Pace

35-49:
Every 2 minutes, for 18 minutes (3 sets of):
Station 1: 3-5 Ring Muscle Ups + Bike @ Zone 2 Pace
Station 2: 40-50 Crossovers + Bike @ Zone 2 Pace
Station 3: 10 Alternating Single Leg Pistol Squats (5/leg) + 1-3 Rope Climbs + Bike @ Zone 2 Pace

50-59:
Every 2 minutes, for 18 minutes (3 sets of):
Station 1: 1-3 Ring Muscle Ups + Bike @ Zone 2 Pace
Station 2: 30 Crossovers + Bike @ Zone 2 Pace
Station 3: 6 Alternating Single Leg Pistol Squats (5/leg) + 1 Rope Climb + Bike @ Zone 2 Pace

60+:
Every 2 minutes, for 18 minutes (3 sets of):
Station 1: 3-5 Ring Dips + Bike @ Zone 2 Pace
Station 2: 20 Crossovers + Bike @ Zone 2 Pace
Station 3: 10 Weighted Box Step Ups (20/14 lbs to 20″”) + 1 Rope Climb to 12′ target + Bike @ Zone 2 Pace

Pure Conditioning
Four sets of:
45 Second Row/Bike/Ski/Run
Rest 2:15 between sets

After the 4th set, rest an extra 2 minutes, then…

Ten sets of:
60 Second Row/Bike/Ski/Run
60 Second Rest

*Goal is maximum sustainable pace for both portions. These will vary given the different work:rest ratios.