May 1, 2024 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three rounds of:
100 Foot Suitcase Carry (each arm)
100 Foot Single Arm Overhead Carry (each arm)
5 Divebomber Push-Ups
5 Inchworms
10 Alternating Scorpion Kicks (each side)

Followed by…

Two sets of:
10-12 Strict Pull-Ups
3 Dynamic Push-Ups (to a 25lb plate)

A.
Option A:
Every 2 minutes, for 20 minutes (5 sets of):
Station 1: 2-5 Strict Ring Muscle Ups + Easy Bike the Remainder
Station 2: 16-20 Toes to Rings + Easy Bike the Remainder

Option B:
Every 2 minutes, for 20 minutes (5 sets of):
Station 1: 10-12 Ring Dips + Easy Bike the Remainder
Station 2: 16-20 Toes to Rings + Easy Bike the Remainder

Option C:
Every 2 minutes, for 20 minutes (5 sets of):
Station 1: 8-10 Supinated Grip Strict Pull-Ups + Easy Bike the Remainder
Station 2: 16-20 Toes to Rings + Easy Bike the Remainder

B.
Every minute, on the minute, for 30 minutes (6 sets of):
Stations 1 and 2: 250 Foot Shuttle Run + 5-7 Ring Muscle Ups OR 15 Toes to Rings + 250 Foot Shuttle Run
Station 3: 50 Crossovers
Station 4: Max Calorie Echo/Assault Bike OR Row
Station 5: Rest

*Sub for ring muscle ups today is 15 Toes to Bar OR Rings.

C.
For time:
50 GHD Sit-Ups

Athlete Training Notes
Today’s EMOM might look a little confusing but we’ll walk you through it here. There is still 5 total stations, but the first two are combined. So you have 2 minutes to complete a 250 foot shuttle run followed by 5-7 ring muscle ups then another 250 foot shuttle run. That station should leave you with about 20 seconds or more of rest before going into the crossover where we’ll be looking for you to complete these in about 40-50 seconds. From there you’ll get a couple deep breaths then it’s time to get some calories on your machine of choice for the day. That minute isn’t going to be an all out sprint, but we want you to think of it like a pace you’d hold for 3-4 minutes. If you are completing all the reps prior to and then getting 23/18+ calories then you’re cooking on the bike. Now, the goal is to maintain that and not see dropoff over the 6 sets.

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.

Rotational Strength
Three sets of:
10 Alternating Landmine Lateral Presses (5/Side)
Rest 30 seconds between sides and 1-2 minutes per set

Followed by…

Three sets of:
10 Landmine Twists
Rest 30 seconds between sides and 1-2 minutes per set

Strongman Metcon
Five sets for times of:
50 Foot Sled Push (7/10 effort)
5 Sandbag Over Box (150/100lbs to 42″)
50 Foot Sled Push (7/10 effort)
Rest 1:1

Mixed Modal Machine Based
Three sets of:
20/16 Calorie Row
10 Double Dumbbell Hang Clean and Jerks (50/35lbs)
50 Foot Handstand Walk
Rest 60 seconds
50 Foot Handstand Walk
10 Double Dumbbell Hang Clean and Jerks (50/35lbs)
20/16 Calorie Row
Rest 3 minutes between sets

Monostructural
Five sets for times of:
1000 meter Row*
Rest 2-3 minutes between sets

*Perform these as follows…
-First 300 meters at 5k pace
-Second 300 meters at 1k pace
-Final 400 meters at 2k pace

Grip
Every minute, on the minute, for 10 minutes:
Station 1: 60 Second Sandbag Bearhug Hold (heavy)
Station 2: 150 Foot Dumbbell Hex Carry