May 8, 2024 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Four rounds at ascending effort of:
15/12 Calorie Row
50 Foot Bear Crawl
100 Foot Double Kettlebell Overhead Carry
5 Strict Pull-Ups or 10 Ring Rows
*Handstand Hold*

Handstand Options:
-30-60 Second Nose to Wall
-30-60 Second Back to Wall
-20-40 Second Free Standing
-20-40 Second Parallette Free Standing

A.
Option A:
Every 2 minutes, for 18 minutes (3 sets of):
Station 1: 1 Wall Walk + 5-7 Wall Facing Deficit Strict Handstand Push-Ups (4/2″)
Station 2: 25 Foot Handstand Walk + 35 Crossovers + 15 Toes to Rings + 25 Foot Handstand Walk
Station 3: 150 Foot Farmer Carry (70-100/53-70lbs)

Option B:
Every 2 minutes, for 18 minutes (3 sets of):
Station 1: 3Wall Walks + 6-8 Strict Handstand Push-Ups
Station 2: 25 Foot Handstand Walk + 35 Crossovers + 15 Toes to Rings
Station 3: 150 Foot Farmer Carry (70-100/53-70lbs)

B.
Every minute, on the minute, for 32 minutes (8 sets of):
Station 1: 300-350 Foot Shuttle Run (25 foot increments)
Station 2: 1 Round of Kettlebell DT (70/53lbs)
Station 3: 18-20/14-16 Calorie Row OR 15-18/12-14 Calorie Echo Bike
Station 4: 25 Double Unders + 10 Toes to Bar

C.
Three sets of:
20 Weighted Side Bends (each side)
*No built in rest.

Athlete Training Notes
On today’s EMOM we’re looking for about 40-45 seconds on each station with a quick 15-20 second rest/transition. You’ll start out with shuttle runs which will likely be around 40 seconds or so if you’re pushing the pace. Up next we’ve got 1 round of kettlebell DT which is going to get real grippy as the workout goes on. Try to go unbroken because that minute is going to slip away quickly. Up next we’ve got either rowing or biking which again should take around 45 seconds or so. Our last station isn’t crazy from a volume standpoint, but it’ll add up time-wise and if you’re able to go unbroken you’ll probably be taking around 40 seconds or so on that station. The biggest thing is to just make sure you start when the minute begins. The last thing you want to do is work from behind in an EMOM!

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 Pallof Presses + 5Pallof Rotations
Rest as needed between sets

Strongman Metcon
Five sets for loading of:
50 Foot Sled Push
50 Foot Reverse Sled Drag
Max Unbroken Stationary Dips
Rest as needed
*Wear a 20/14 pound weight vest if you have access to one.

Mixed Modal Machine Based
Individual Option:
Against a 4 minute clock:
500/450 Meter Row
40 Russian Kettlebell Swings (70/53lbs)
Max Distance Sandbag Bearhug Carry (150/100lbs – 25 foot increments) in the remaining time.
Rest 2 minutes and repeat for a total of FOUR sets

35-54: 70/53 lbs; 150/100 lbs
55+: 53/35 lbs; 100/50 lbs

Team Option:
Against a 4 minute clock:
500/450 Meter Row (each on own erg)
15 Worm Clean and Jerks
Max Distance Worm Lunge in the remaining time.
Rest 2 minutes and repeat for a total of FOUR sets

Monostructural
“Death by Row”
Start at 7/5 calories. Every minute, on the minute, until failure, add 1 extra calorie.

Example:
Minute 1: 7/5 Calories
Minute 2: 8/6 Calories
Minute 3: 9/7 Calories
etc.

Grip
Three sets of:
5 Strict Pull-Ups + Max Duration Bar Hang
Rest 60 seconds between sets

*Use fat gripz if you can.