Welcome to Invictus Engine! – You’ll see below that the format of our program provides you with 10 different training options categorized by modality and energy system and puts the power in your hands to structure your training schedule around your priorities. For example, a three-day/week training schedule might look like this:
- Monday – Running Session – VO2 Max Priority
- Wednesday – Rowing Session – Lactate Threshold Priority
- Saturday – Running Session – Aerobic Threshold Priority
Or if you want to train just 3x/week but really focus on an energy system instead of a modality, you may choose to do just the VO2 Max, Lactate or Aerobic Threshold sessions – one each from the running, rowing and mixed-modal options.
Alternatively, if you would like to train 6 days/week, your training schedule might look something like this:
- Monday – Running Session – VO2 Max Priority
- Tuesday – Mixed-Modal Session – Aerobic Threshold Priority
- Wednesday – Rowing Session – Lactate Threshold Priority
- Thursday – Swimming Technique Session
- Friday – Mixed-Modal Session – VO2 Max Priority
- Saturday – Running Session – Aerobic Threshold Priority
The power to choose is yours, but your coaches are here to help! Please let us know how we can best guide you in the comments, and via the private Facebook page – which is titled “Invictus Engine.” Please also continue to post workout results to comments, simply noting the sessions as “VO2 Max Running Session” or “Lactate Threshold Mixed-Modal Session” followed by your results (times or distances). We look forward to following your progress and helping you get the most benefit from this program!
Running Sessions
Session 1 – VO2 Max Priority
Eight sets for times of:
Run 200 Meters @ 100% of your 400m PR pace
Jog 200 Meters @ active recovery pace
Run 200 Meters @ 100% of your 400m PR pace
Rest 2 minutes
Session 2 – Lactate Threshold
Ten sets for max distances:
2 Minutes of Running
Rest 60 seconds
The goal for this session is to test an aggressive, but sustainable pace. You’ll only have 60 seconds of rest between efforts, so come out around 85% perceived rate of exertion and steadily increase it every set to maintain your pacing as you fatigue.
Session 3 – Aerobic Threshold
Three sets for time of:
Run 1600 Meters @ 80-85% of 5k PR pace
Run 400 Meters @ 90% of 5k PR pace
Run 400 Meters @ 55-60% of 5k PR pace
Rowing Sessions
Session 1 – VO2 Max Priority
“Rowman Holiday”
Every 3 minutes, for 36 minutes (12 sets) for max meters:
60 seconds of Rowing
Set the monitor for 60 seconds of work and 2 minutes of rest. Note meters per set and total meters rowed for all twelve sets. This is a test that we will revisit at least quarterly, so go hard and record your scores.
Compare results to week of August 30, 2021.
Session 2 – Lactate Threshold
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
Session 3 – Aerobic Threshold
“5k Row Time Trial”
For time:
Row 5,000 Meters
This is a test! Give this your full effort and note your time as you will want to use it for future endeavors and for accurate pacing in training.
If you were following the program the week of September 6, 2021, please compare your results to then!
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Against a 90-second running clock:
30/24 Calories of Assault Bike
Max Reps of Kettlebell Swings or Jumping Air Squats in the remaining time.
Rest 2 minutes and 30 seconds between sets and complete a total of EIGHT sets – 32 minutes total.
Session 2 – Lactate Threshold
“Post-Turkey Purge”
Three sets for max calories/reps of:
4 Minutes of Rowing
3 Minutes of Assault Bike
2 Minutes of Burpee Box Jump-Overs (24″/20″)
1 Minute of Dumbbell Thrusters (50/35 lbs)
Rest 5 minutes
COACHES – You can run this in three heats…start a new group on the row at 0:00, 5:00 and 10:00 on the clock. Keep your warm-up extremely short, this session is LONG, so you’ll need to get them right into it.
Session 3 – Aerobic Threshold
Complete as many rounds and reps as possible in 30 minutes of:
60 Double-Unders
400 Meter Run
20 Calories of Assault Bike or Bike Erg
-OR-
“12 Days of Thankfulness”
1 250 Meter Row
2 Muscle-Ups
3 Dumbbell Thrusters (55/35 lbs)
4 Burpee Box Jumps (24″/20″)
5 Strict Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings (32/24 kg)
8 Single-Arm DB or KB Snatches (4 each arm)
9 Toes to Bar
10 Walking Lunges with Dumbbells (55/35 lbs)
11 Ring Dips
12 Man-Makers (55/35 lb DBs)
*Man-Maker = DBs to floor, kick back, push-up, row left, row right, jump feet in, power clean, push press.
Well, it’s not quite Christmas yet, but there might not be a better way to give thanks and earn a Thanksgiving meal than slogging through a fun, longer effort. Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 250 Meter Row
2 – 2 Muscle-Ups, 250 Meter Row
3 – 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
4 – 4 BBJ, 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
. . . and so on.
Post your time to the blog, but it’s not my primary concern. Have some fun with friends as you do this and be thankful that your fitness allows you to think things like this are fun.
Swimming Technique Session
Warm-Up Technique Drills
Four sets of:
25 Meter Finger Tip Drag
Rest 15-20 seconds
Followed by…
Four sets of:
50 Meter Pull
Rest 20-30 seconds
Followed by…
One set of:
100 Meter Kick
Main Set
For time:
Swim 1250 Meters
If you’re a strong swimmer, hit this hard and see what kind of pace you can maintain. If this distance scares you, chip away at it in manageable intervals. Either way, please note your time as it’ll give you a cool reference point to look back on as you improve your swimming technique.
Cool Down Technique Drills
100 to 200 Meter Drill of Your Choice