March 23, 2020 – Invictus Athlete

Primary Training Session
A.
Two sets of:
6 Single-Arm Kettlebell Swings
6 Front-Racked Kettlebell Reverse Lunges
6 Front-Racked Kettlebell Cossack Squats
6 Single-Arm Kettlebell Presses
6 Kettlebell Windmills
Rest 60 seconds and switch sides

B.
Five sets of:
Front Squat x 2 reps
Rest as needed

Build over the course of the five sets to today’s heavy double.

C.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 85, 90, 90, 90-95

D.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 5 reps @ 3-5% more than you used last Monday

E.
Against a 60-second clock…
6-8 Bar Muscle-Ups
Max Calories of Rowing in remaining time
Rest 90 seconds and repeat for a total of SIX sets

Goal is to have 30+ second on the erg. Lets see how this compares to last week when you performed the same workout but with the Assault Bike.

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.

Strength Accessory Option
A.
Complete as many rounds and reps as possible in 8 minutes of:
10 Kettlebell Snatch Right Arm (24/16 kg)
10 Overhead Walking Lunges with Kettlebell
10 Kettlebell Snatch Left Arm (24/16 kg)
10 Overhead Walking Lunges with Kettlebell

B.
Four sets, not for time, of:
Banded Hip Bridges x 60 Seconds
1 Legless Rope Climb
Seated Good Mornings x 8-10 reps
1 Legless Rope Climb

Assault Bike Conditioning Option
Eight sets for max calories:
60 seconds of Assault Bike
Rest 3 minutes

Go hard…you have 3 minutes to recover between high effort intervals.

Running Endurance Option
Four sets for times of:
Run 1200 Meters @ 85-90% of 1-Mile PR Pace
Rest 2 minutes

Rowing Endurance Option
Four sets for times of:
Row 1500 Meters @ 85-90% of 2k PR Pace
Rest 90 seconds

ALTERNATE AT-HOME WORKOUT OPTION – NO EQUIPMENT NEEDED

For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus. Click here for the full workout briefing.

When the clock starts, perform…
A.
Two sets of:
60 second Run/Bike/Row (any machine you have access to)
30 seconds of Inchworms
60 seconds of Bodyweight Alternating Cossack Squats
30 seconds of Plank Hold from Push-Up Position
30 seconds of Push-Ups @ 21X1
30 second Static Hold in Bottom of a Squat

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. This should be performed at 75-80%.

When the running clock reaches 12:00, perform the following…
B.
“Death By Burpees”

Based on your ability, begin anywhere from 5-10 burpees during the first minute.
Every minute after that, add 1 more burpee, until your unable to complete all of the reps within the minute.

If you would like to make this more challenging, add an object to jump on to or over after each burpee – such as a barbell, parallette, etc….

Example –
Minute 1: 5 Burpees
Minute 2: 6 Burpees
Minute 3: 7 Burpees
Etc…until you cannot complete all of the reps within the 60-second window.

When the running clock reaches 30:00, perform the following…
C.
Four sets of:
Prone Walkouts x 5 reps
Rest 30 seconds
Plank to Pushup Transitions x 15-20 reps
Rest 30 seconds
Bird Dogs x 10 reps each side
Rest 90 seconds

Followed by…
D.
5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.

Keep the ratio of inhale to exhale at a 1:2.

ALTERNATE AT-HOME WORKOUT: LIMITED EQUIPMENT
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus. Click here for the full workout briefing.

When the clock starts, perform…
A.
Two sets of:
60 second Run/Bike/Row (any machine you have access to)
30 seconds of Inchworms
60 seconds of Bodyweight Alternating Cossack Squats
30 seconds of Plank Hold from Push-Up Position
30 seconds of Push-Ups @ 21X1
30 second Static Hold in Bottom of a Goblet Squat

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. This should be performed at 75-80%.

When the running clock reaches 12:00, perform the following…
B.
“Death By Burpees”
Based on your ability, begin anywhere from 5-10 burpees during the first minute.
Every minute after that, add 1 more burpee, until your unable to complete all of the reps within the minute.

If you would like to make this more challenging, add an object to jump on to or over after each burpee – such as a barbell, parallette, etc….

Example –
Minute 1: 5 Burpees
Minute 2: 6 Burpees
Minute 3: 7 Burpees
Etc…until you cannot complete all of the reps within the 60-second window.

When the running clock reaches 30:00, perform the following…
C.
Four sets of:
Seated Shoulder Press x 8-10 reps @ 2111
Rest 30 seconds
Bent-Over Dumbbell or Kettlebell Row x 8-10 reps @ 2111
Rest 30 seconds
Dumbbell or Kettlebell Biceps Curl x 8-10 reps each arm @ 2110
Rest 90 seconds

Followed by…
D.
5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.

Keep the ratio of inhale to exhale at a 1:2.