June 15, 2022 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up

Three sets of:
200 Meter Jog
30 Second Hang from Rings
100 Foot Double Dumbbell Overhead Carry

Followed by…

Three sets of:
10/7 Calorie Bike or Row
3-5 Wall Walks
5 Kettlebell Windmills (each arm)

A.
Three sets of:
Push Press x 10 reps
Rest as needed

Make all three sets as challenging as possible

B.
For time:
15 Muscle Ups
15 Shoulder to Overhead (135/95lbs)
TIME CAP = 5 MINUTES

Rest until the 7:00 mark, then…

For time:
10 Muscle Ups
10 Shoulder to Overhead (185/125lbs)
TIME CAP = 4 MINUTES

Rest until the 12:00 mark, then…

For time:
5 Muscle Ups
5 Shoulder to Overhead (225/155lbs)
TIME CAP = 3 MINUTES

*Muscle Up Modifications:
2:1 Chest to Bar Pull-Ups
1:1 Bar Muscle Ups

C.
Three sets of:
10 Tempo Chest Supported Rows @ 1111
Rest 30 seconds
10 Single Arm Dumbbell Bench Press (each arm)
Rest 60 seconds

D.
Three rounds of:
30 Russian Twists (each side)
30 Alternating Leg V-Ups
30 Flutter Kicks (each leg)
Rest 30 seconds

Athlete Notes: This workout is both a sprint and a pump. It’s the gymnastics guru’s day to shine as the workout is mostly dominated by the ring muscle ups. For the first segment we want those ring muscle ups done in 1-2 sets. This is an opportunity to work on pushing for a bigger set and seeing what you’re capable of. If 15 isn’t going to happen in 1-2 sets, please pick a number that you know you can get to in about 2 minutes of work, then it’s time to go unbroken on the shoulder to overhead! The second segment should be the same, we want a big set here, so 1-2 should be your maximum. The weight is heavier, but we want you to have the confidence to push straight to the barbell and start repping them out. If you don’t think this is a weight you could hit unbroken, please consider decreasing the weight to preserve the intensity. That same rule will apply for the third and final segment. We want this to be a full on sprint, so please pick a weight that you can hit all 5 reps at.

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.

Mixed Modal Option
Every 2 minutes, for 20 minutes (10 sets of):
10/7 Calorie Assault Bike
10 Air Squats
10/7 Calorie Assault Bike

*Wear a vest if you have one
**Calorie rollover from the first bike sprint counts towards the final 10/7 calories.