March 21, 2022 – Invictus Athlete Program

Primary Training Session
Warm-Up

Three rounds, not for time, of:
2 Minute Bike, Row, or Run
10 Mountain Climbers with 1 second pause each land
5 Push Ups
6-8 Single Arm Ring Rows Each Side

A.
Three sets of:
Strict Press x 6-8 reps
Rest 90 seconds between sets
*Build over the course of the three sets

At the 12 minute mark…

Three sets of:
Push Press x 6-8 reps @ 21X1
Rest 2 minutes between sets
*Controlled 2 second descent, 1 second pause in the dip, 2 second pause at the top.

B.
Five rounds for time:
20/15 Calorie Row
10 Strict Handstand Push Ups to a Deficit (4″/2″)
15 Chest-to-Bar Pull-Ups
50 Foot Single Arm Dumbbell Overhead Lunge (70/50lbs)

C.
Three sets of:
Single Arm Dumbbell Bench Press x 8 reps
Rest as needed

D.
Three sets of:
10 Bamboo Bar Press + 30 Second Overhead Hold
Rest as needed
Dumbbell Bent Over Reverse Flys x 10-12 reps
Rest as needed

and then …

Three sets of:
Barbell Skull Crushers x 10-12 reps
Rest as needed
Front Leaning Rest in Rings

x 30-45 seconds
Rest as needed

E.
Three sets of:
Suitcase Carry x 30-45 seconds each side
Rest as needed
Supine GHD Plank x 30-45 seconds
Rest as needed

Athlete Notes:
Today’s workout is going to test your engine and muscle endurance. This is a little spinoff of an old regionals workout from 2015 where we saw rowing, strict handstand push-ups and chest to bar pull-ups. We just added in the lunge to make things a little more interesting :). Your goal on each of the rows should be around 60 seconds. This means holding above a 1200 for men and around a 950-1000 cal/hr for women. The handstand push-ups will be the separator for most of you. We would advise getting rid of the deficit if you know that you couldn’t do 10 in a row when you’re fresh. We’d like them to be done in 1-2 sets each round. For the chest to bar pull-ups we’re looking for 1-2 sets as well. Your shoulders and grip will get a little fatigued in this workout, but this has the potential to be one of the faster stations, so quick reps should be the goal. If you’re labored on your pull at all or get out of rhythm, drop off real quick and get right back to it. The lunges we want to see unbroken. You can set a 50 foot increment or 25, but you should essentially complete the whole length without dropping the dumbbell. Have some fun and get after it!

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.

Rowing Endurance Option
Three sets of:
750 Meter row at 2k pace + :05-:07/500m
Rest 60 seconds
500 Meter row @ 2k pace
250 Meter row @ 2k pace + :05-:07/500m
250 Meter row @ Sprint Pace
Rest 3 minutes
(5250 meters total)

Sandbag and Strength Option
For max time:
Sandbag Bearhug Hold (150/100)