June 5, 2024 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three rounds at increasing effort of:
10/7 Calorie Row
100 Foot Pec Stick Walk or Pec-Activated Med-Ball Walk
30 Second Side Plank (each side)
100 Foot Farmer Carry
10 Ring Rows
30 Second Nose to Wall Handstand Hold

A.
Three sets of:
1 Wall Walk + 20-30 Second Nose to Wall Handstand Hold + 10-20 Nose to Wall Shoulder Taps + 1 Somer-Sault Down
Rest as needed

Followed by…

Three sets of:
10 Donkey Kicks
Rest as needed

Followed by…

Option A:
Every 3 minutes, for 12 minutes (4 sets of):
25 Foot Handstand Walk
180 Degree Pirouette
25 Foot Handstand Walk
25 Foot Backward Handstand Walk

Option B:
Spend 12 minutes working on Handstand Walking and/or Free Standing Handstand Holds

B.
Every minute, on the minute, for 40 minutes (8 sets of):
Station 1: 17-20/14-16 Calorie Row
Station 2: 300-350 Foot Shuttle Run
Station 3: 17-20/14-16 Calorie Echo/Assault Bike
Station 4: 15 Chest to Bar Pull-Ups + Max Strict Handstand Push-Ups
Station 5: Rest

C.
Every minute, on the minute, for 7-10 minutes:
10-15 GHD Sit-Ups
*Cap your volume at 100-150 reps so adjust the time and reps accordingly.

Athlete Training Notes
We’re sticking with Wednesday’s as gymnastics work and longer EMOM’s. This is going to be one of those skill and engine building days for this cycle. We’ll be spending a good amount of time breaking down a lot of the gymnastics movements in skill sessions. After those are done we’ll hit a longer EMOM that is meant to be help build your engine as well as volume tolerance for certain movements. For today’s EMOM we’re looking for the row, shuttle run, and bike to all be completed in about 50 seconds of work. That gives you enough time for a quick breath before you’re right back at it. Station 4 we’ll be knocking out some chest to bar pull-ups; ideally they’re done in 1-2 sets, and then finishing off the minute building some more upper body strength endurance by maxing out our strict handstand push-ups in the remainder of the time. You get a nice rest minute before going back at it. The goal for today is to pick a spot in the calorie/distance range that allows you to remain consistent, but the last 2-3 rounds should hurt a bit!

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.

Rotational Strength
Three sets of:
5 Half Kneeling Lateral Medball Slams (each side)
Rest as needed

Followed by…

Three sets of:
10 Medball Overhead Slams
Rest as needed

Followed by…

Ten reps of:
Medball Sprint Start Toss
Rest as needed

Strongman
Four sets of:
200 Foot Sandbag Bearhug Carry
Rest as needed

Followed by…

Four sets of:
200 Foot Farmer Carry
Rest as needed

Followed by…

Four sets of:
50 Foot Sled Push
50 Foot Reverse Sled Drag
Rest as needed

*Goal is heavy as possible for all segments.

Rowing Intervals
Seven sets for times of:
30/25 calorie Row
Rest 1/2 your working time

Grip
Three sets for max reps of:
Weighted Strict Pull-Ups (goal is 8-10 reps)
Immediately followed by…
Max Bar Hang
Rest 1-2 minutes between sets
*Use Fat Gripz if you have them.

**If you are unable to do weighted strict pull-ups x 8-10 then do unweighted strict pull-ups x 8-10 reps or add a band for assistance.