March 3, 2021 – Invictus Athlete Program

Primary Training Session
Mobility & Activation
Banded Scarecrow x 2-3 minutes depending on how tight you feel
Hamstring Pulse x 30-60 seconds per leg

Two sets of:
Rotational Med Ball Throws x 10 reps (right side)
Rotational Med Ball Throws x 10 reps (left side)
Rotational Kneeling Med Ball Throws x 10 reps (right side; 2:41 in video)
Rotational Kneeling Med Ball Throws x 10 reps (left side)
Max Overhead Med Ball Throws with heavy Med Ball x 5 reps (work to get as extended as possible)
Rest as needed

A.
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%
Rest as needed

B.
Complete as many rounds and reps as possible in 15 minutes of:
15 Toes-to-Bar
30 Thrusters (65/45 lbs)
60 Double-Unders

C.
Three rounds of:
24 Kettlebell Stiff-Legged Sumo Deadlifts
12 Dumbbell Renegade Rows (35-50/25-35lbs.)
(Renegade Rows = Row Left, Push-Up, Row Right)

D.
Three sets of:
10 Side Plank Reach-Throughs each side
20 Superman Punches
30 second Hollow Hold
Rest 30 seconds

Athlete Notes:
Hopefully you are in the mood to make something burn today because this conditioning piece is going to be a little different. Rarely do we do perform thrusters with lighter weights like these, so get your mind ready for consistently large sets.

This workout does not require speedy transitions. As you move from station to station, stay calm and breathe. If you can continuously keep each station unbroken for the majority of the workout, you are going to be sitting pretty. Do not underestimate these reps or weights. It may be light but your shoulders will start to burn so mentally prepare to push through the feeling of wanting to drop the bar or rest on double unders in those later rounds. Start off at 80% RPE and make a note of how long round one takes you to complete. Use that as a gauge to be consistent each round by staying within 6-10 seconds. Your rate of perceived exertion will increase as the minutes tick up, but you should be able to maintain consistency fairly well if you start off at a calm, relaxed pace and build each round.

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.

Aerobic/Gymnastics Accessory Option
For time:
40/30 Calories of Ski-Erg or Row
20 Bar Muscle-Ups
40 Strict Handstand Push-Ups

Rest until the running clock reaches 15:00, and then…

For time:
40/30 Calories of Ski-Erg or Row
20 Bar Muscle-Ups
40 Kipping Handstand Push-Ups

Rest until the running clock reaches 30:00, and then…

Complete rounds of 100, 80, 60, 40 and 20 reps for time of:
Double-Unders*

*Perform a 50-Foot Handstand Walk after each round of double unders – a total of 250 feet.

Running Endurance Option
Eight sets for times of:
Run 600 Meters
Rest 60 seconds

Run these 600s as quickly as possible, but without a drop off of more than 8 seconds between your fastest and slowest intervals. That means you’ll need to increase your perceived rate of exertion over the course of the 8 sets.

Rowing Endurance Option
Four sets for distances of:
4 Minutes of Rowing @ 90-95% of your 2k PR Pace
Rest 60 seconds
3 Minutes of Rowing @ 90-95% of your 2k PR Pace
Rest 60 seconds
2 Minutes of Rowing @ 90-95% of your 2k PR Pace
Rest 2-3 minutes