March 27, 2020 – Invictus Athlete

At Home Workout (No 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…

Two sets of:
60 Jumping Jacks or High Knee Jog in Place
10 Bird Dogs each side
60 seconds of Bottom of Air Squat Hold
10 Russian Baby Makers

60 second Alternating Shoulder Taps in
10 Burpee Tuck Jumps

When the running clock reaches 15:00, perform the following…

Four sets of:
60 seconds of Wide-Stance Air Squats @ 22X1
60 seconds of Superman Hold
60 seconds of Reverse Snow Angels @ 2222 Tempo
Rest 60 seconds

When the running clock reaches 35:00, perform the following…

Complete as many rounds and reps as possible in 10 minutes of:
30 Russian Twists
12 Alternating Jumping Lunges
9 Bodyweight Hip Bridges
6 Burpees

When the running clock reaches 50:00, perform the following…

Four sets of:
8 Divebomber Push-Ups
Rest 30 seconds

immediately followed by….

Four sets, for max reps, of:
Wide-Grip Push-Ups
Rest 30 seconds

immediately followed by….

Four sets of:
30 second Bodyweight Bat Wing Hold
Rest 30 seconds

immediately followed by….

Four sets of:
8 Sit Ups
Rest 20 seconds

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…

Two sets of:
60 seconds of Assault Bike or Row
10 Bird Dogs each side
60 seconds of Bottom of Air Squat Hold
10 Russian Baby Makers
60 second Farmer’s Hold
10 Dumbbell Burpee Deadlifts

When the running clock reaches 15:00, perform the following…

Four sets of:
60 seconds Monster Walk

60 seconds Banded Good Mornings
60 seconds of Banded Face Pulls
Rest 60 seconds

When the running clock reaches 35:00, perform the following…

Complete as many rounds and reps as possible in 10 minutes of:
15/12 Calorie Assault Bike, Row, Ski Erg or Run
1 Round of “DT”*

*”DT” is a complex of:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead

Choose a weight that possible for you to perform the first few rounds unbroken. Typically “DT” is performed with a barbell at 155lbs/105lbs. You may use dumbbells, kettlebells, sandbags, loaded backpacks or any other object that you can safely perform these ranges of motion with.

When the running clock reaches 50:00, perform the following…

Four sets of:
8 Dumbbell Bench (moderate weight)
Rest 30 seconds

immediately followed by….

Four sets for max reps of:
Unbroken Push-ups
Rest 30 seconds

immediately followed by….

Four sets of:
8 Dumbbell Reverse Flys
Rest 30 seconds

immediately followed by….

Four sets of:
8 Sit Ups
Rest 20 seconds

Primary Training Session
A.
Four sets of
5 Depth Jumps with Vertical Take-off
15 second Assault Bike Sprint
Rest 60 seconds

B.
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Set 5 – 1 rep @ 95+%
Rest 2-3 minutes between sets.

C.
Every 2 minutes, for 16 minutes (8 sets):
Clean + Front Squat + Jerk

Build to today’s heaviest set.

D.
For time:
40 Deadlifts (155/105 lbs)
50-Foot Handstand Walk
30 Shoulder to Overhead (155/105 lbs)
50-Foot Handstand Walk
20 Muscle-Ups
50-Foot Handstand Walk

E.
Four sets of:
Banded Hamstring Curls x 25 reps
Rest 30 seconds
Banded Knee Raise (Figure 4 Pose) x 25 reps
Rest 30 seconds
Banded Hip Bridges x 25 reps
Rest 30 seconds

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.

Strongman Accessory Option
A.
Every 3 minutes, for 12 minutes (4 sets) for max distances:
45 seconds of Heavy Prowler Push

When the running clock reaches 12:00…

B.
Every 3 minutes, for 12 minutes (4 sets) for max distances:
45 seconds of Heavy Farmer’s Carry

C.
Four sets of:
10 Burpee Sandbag Over Box (100/75 lbs to 48″/36″)
10 Right-Arm Dumbbell Push Press (75/50 lbs)
10 Left-Arm Dumbbell Push Press
25-Foot Right Arm DB Overhead Lunges
25-Foot Left Arm DB Overhead Lunges
Rest 2 minutes

You’ll hold both dumbbells in your hands at all times. When you perform the push press, the non-working arm will be held in the front rack while the working arm presses. The lunges will be performed with Regionals standard.

Assault Bike Conditioning Option
Every 90 seconds, for 30 minutes (20 sets) for max calories:
30 seconds of Assault Bike

Please note Calories for each of the 20 sets. The goal of this session is to understand pacing. You need to keep this session aerobic; if you go lactic early in this session, you’ll have a very hard time keeping your paces. Push hard, but feather the redline so that you can maintain consistency across the 20 sets.