June 13, 2022 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
100 Foot Sandbag Bearhug Carry
20 Banded Face Pulls
10 Empty Bar Kang Squats

Followed by…

Three sets of:
100 Foot Suitcase Carry (each arm)
10 Single Arm Deadlifts (each arm)
10 Goblet Hold Tempo Alternating Cossack Squats @ 1111

A.
Front Squat
Set 1 – 5 reps @ 70%
Set 2 – 3 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 rep @ 80%
Set 5 – 1 rep @ 85%
Set 6 – 1 rep @ 90%
Set 7 – 1 rep @ 96%
Set 8 – 1 rep @ 101%+
Rest 2-3 minutes between sets

B.
Four sets of:
Against a 3 minute running clock, complete as many reps as possible of…
*Calories Assault Bike
20 Toes to Bar
Max Thrusters (135/95lbs) in the Remaining Time
Rest 60 seconds between sets

*Set 1 – 30/25 Calories
Set 2 – 25/20 Calories
Set 3 – 20/15 Calories
Set 4 – 15/10 Calories

C.
Three sets of:
15 Right Leg Bulgarian Split Squats
Rest 30 seconds
15 Left Leg Bulgarian Split Squats
Rest 30 seconds
30 Banded Hamstring Curls
Rest 60 seconds

D.
Four sets of:
100 Foot HEAVY Farmer Carry
Immediately followed by…
Max Dead Hang from Pull-Up Bar
Immediately followed by…
90 Second Weighted Chinese Plank
Rest 60-90 seconds

Athlete Notes:
Today’s workout is going to be a grind. It’s a great opportunity to work on pacing on the bike, volume accumulation on the toes to bar, and mental toughness on the thrusters. The first set we’re looking for you to finish the bike around 90 seconds, aim for 1-2 sets on the toes to bar, and then have around 30 seconds on the thrusters. Your legs will be pumping after the first round but try to see if you can pick up the intensity on the bike since the calories decrease each round. The 60 second rest should be just enough to where you can shake the legs out and start pedaling again on the bike. We don’t expect sprint paces on the bike as the lactic acid buildup will be too much, but try to find consistency to where you’re averaging around 9-12/7-9 calories every 30 seconds.

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.

Assault Bike Endurance Option
Sixteen sets of:
Assault Bike
60 seconds at 74-77/65-68 RPM
Rest 30 seconds

Mixed Modal Option

Complete five rounds for time of:
1000 Meter Concept 2 Bike or 30/22 Assault Bike Or Echo Bike
500 Meter Row or Ski

*Every 4 minutes, including 0:00 perform 50-foot handstand walk