June 3, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Every 5 minutes, for 10 minutes (2 sets) at 60-70% intensity of:
30/20 Calories of Machine of Choice
20 Air Squats
10 Ring Rows

followed by…

Every 3 minutes, for 9 minutes (3 sets) at 80-90% intensity of:
10 Burpee Box Jump-Overs (24″/20″)
10/7 Calories of Assault Bike
12-16 Alternating Jump Lunges

A.
Front Squat
*Set 1 – 2 reps @ 65%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5-8 – 1 rep @ 88-91%
Rest as needed

B.
Every 10 minutes, for 30 minutes (3 sets) of:
500 Meter Row
15 Dumbbell Front Squats (50/35lbs)
6 Front Squats (165lbs/115lbs)
1000 Meter Bike Erg or 30/22 Calorie Assault Bike
6 Front Squats (165lbs/115lbs)
15 Dumbbell Front Squats (50/35lbs)
500 Meter Row

Pick a weight that you know you will go unbroken with. If you do not perform the reps unbroken then you will not get rest.

C.
Three sets of:
Landmine Rows x 6 reps each @ 2111
Rest as needed
100-Foot Suitcase Carry (Left)
100-Foot Suitcase Carry (Right)
Rest as needed

D.
Accumulate:
100 Banded Hamstring Curls

Athlete Notes:
A classic sh*t sandwich is on the menu for today’s workout. The Invictus Athlete staff loves these because we give you just enough work to make it tough, and just enough rest to make it so you can replicate efforts. Your goal here should be a strong pace, somewhere between your 2-3k row time on the first 500 meters. Move straight to the dumbbells and knock out the 15 squats. Put your hands right on the barbell to hit another 5 with the bar, then hop on the bike and aim for a consistent pace on the bike. A good goal is 70+ RPM for men and 64+ RPM for women. After the bike you should move right back to the barbell and knock out the 5 squats, then don’t even think about the dumbbells, just pick them up and start squatting. Finishing that last 500 meter row we’d like to see you shoot for the same pace as you had coming off your rest. Ideally you are getting at least 3-4 minutes of rest each interval, so if your round times creep up towards the 8 minute mark, please lower the weight, or reduce the reps/calories/meters.