November 19, 2022 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Seven rounds at ascending effort of:
200 Meter Run
10 Goblet Squats
10 Hand Release Push-Ups
10 Toes to Rings

A.
Every 3 minutes, for 12 minutes (4 sets) of:
20 Deadlifts @ 40-50% of 1-RM Deadlift

Perform touch and go, but DO NOT BOUNCE. Pretend your phone is under the plate. You can touch it, but do not even let the full weight of the bar rest on the ground. You may use straps.

(Disclaimer.. please do not actually put your phone under the plates…)

B.
For time:
50 Foot Handstand Walk
Max Unbroken Ring Muscle Ups
Rest 2 minutes and repeat until you’ve accumulated 30 total ring muscle ups OR four sets, whichever comes first.

C.
Every 4 minutes, for 20 minutes (5 sets of):
20/15 Calorie Row OR 200 Meter Run
30 Wall Ball Shots (30/20 to 10/9′)
20/15 Calorie Row OR 200 Meter Run

Athlete Notes:
Can you hang on to the wall ball? If you want to rest, you better do it. This workout can take 2.5 minutes, or it can take the full 4 if you’re dropping too much. Hit the first row at an aggressive pace, try to hang on to the wall ball, then sprint to the finish. Give yourself enough time for a little bit of rest then get back after it again. The wall ball weight should be something that you could complete all 30 reps in 1-3 sets, no more. Finish the week strong and earn your rest day tomorrow!

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 Option
Accumulate 50 minutes on any cardio implement you would like at a Zone 2 Heart Rate.

Core Option
Four sets of:
30 Second Weighted Face Up GHD Hold
Immediately followed by…
10-15 GHD Sit Ups
Rest 90 seconds

Arm Pump
Five sets of:
30 Seconds of Max Banded Triceps Extensions
Rest 30 seconds