March 30, 2022 – Invictus Athlete Program

Primary Training Session
Warm-Up
Three sets for quality of:
12/9 calorie Machine of Choice
10 Ring Rows
15 Banded Good Mornings
20 Banded Pull Aparts
50 foot Single Arm Overhead Carry (each arm)
15-20 Reverse Hypers*

*If you don’t have access to a reverse hyper, perform GHD Hip Extensions instead.

A.
Three sets of:
Seated Barbell Strict Press x 6-8 reps
Rest 90 seconds
*Build in weight

At the 12 minute mark…

Three sets of:
Push Press x 6-8 reps
Rest 2 minutes
*No tempo this week, try to increase from last time.

B.
For time:
One round of:
900 Meter Run
18 Muscle Ups
36 Wall Balls Shots (30/20lbs)

Immediately followed by…

Two rounds of:
450 Meter Run
9 Muscle Ups
18 Wall Ball Shots (30/20lbs)

Immediately followed by…

Three rounds of:
300 Meter Run
6 Muscle Ups
12 Wall Ball Shots (30/20lbs)

TIME CAP = 27 MINUTES

C.
Three sets of:
10-12 Barbell Skull Crushers
Rest 30 seconds
10-12 See Saw Dumbbell Bench
Rest 30 seconds
12-15 Dumbbell Overhead Triceps Extensions
Rest 90 seconds

D.
Three sets of:
20 Leg Lift Overs
30 Alternating Pike Position Heel Taps (15 each side)
40 Russian Twist @ 1111 Tempo (20 each side)
Rest as needed

E.
Three sets of:
Dumbbell Farmer Carry x 60 seconds
Rest as needed

Max Weight

Athlete Notes:
Today’s workout is taken straight from the MACC Semi-Final from last year. If you have an assault runner, that’s where we’d prefer you hit it, but if you have to run outside, try to keep the distances as close as possible. Consistency on the run (not reaching burnout) is going to be key. Go too fast too early and you won’t be able to moderate your heart rate. Go too slow and you’ll be left in the dust. The muscle up volume will catch up very quickly in this workout. It’s 54 total. We’d advise giving yourself 5-6 attempts to get the 18, 3-4 attempts for each set of 9, and 2-3 attempts on the sets of 6. The wall balls are an opportunity to push. The reps are relatively low compared to other workouts and you get to shake your arms out on the run afterwards, so 1-2 sets should be the goal on all the rounds. Check your score against some of the best in the world!

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.

Concept 2 Bike Endurance Option
Nine sets of:
75 seconds at 115% of 20 minute Watt
75 seconds at 90% of 20 minute Watt
60 seconds at 60-70% of 20 minute Watt
30 second rest

Running Endurance Option
Five sets of:
2 minute Run at Mile Pace
30 second rest/walk
60 second Run at Mile Pace
30 second Rest/Walk
30 second Run at faster than Mile Pace
90 second Run at Mile Pace
Rest 2-3 minutes between sets