November 23, 2021 – Invictus Athlete Program

Primary Training Session
A.
In as few sets possible, accumulate:
8-10 Strict Muscle-Ups

followed by…

Two sets of:
Band Assisted Wide Grip Strict Pull Ups x 15-20 reps @2111 Tempo
rest as needed

Followed by. . .

Two sets of:
Banded Ring to Sternum Pull Ups x 10 reps @1012 tempo
Rest as needed

B.
Every 2 minutes, for 16 minutes (8 sets):
Push Press + Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes

Goal is to use heaviest 2-3 loads from last week for all 8 sets.

C.
Ten sets of:
25-Foot Handstand Walk
Rest 60-90 seconds

Try to move your body fast. If you fail, the count that as a set. We want you to push your speed and risk failing.

D.
Complete as many rounds and reps as possible in 20 minutes of:
20/15 Calorie Assault Bike
400 Meter Run
80 Double-Unders

E.
For quality and muscle activation:
100 Dumbbell or Plate Tate Press (2-8 lbs)

Athlete Notes:
Today’s workout is a great way to learn pacing. We want to see how consistent you can keep each station. Twenty minute movers are typically one of the best time domains to teach you how to move over a moderate duration. If you come out of the gates too hot and nose dive by round 2 or 3, then we didn’t pace this correctly. On the flip side of that, if you pace it too much, you’ll be left in the dust. Work on that and learn something about yourself today. Bonus to anyone who wears a heart rate monitor and actually takes notes on what their heart rate is doing at each specific point in this workout!

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.

Engine Accessory Option

Against a 90-second running clock:
30/24 Calories of Assault Bike
Max Reps of Jumping Air Squats in the remaining time.
Rest 2 minutes between sets and complete a total of EIGHT sets.

Aerobic/Gymnastics Skills Option

Against a 5 minute clock:
Max Reps of Unbroken Toes to Bar
400 Meter Run
50-Foot Handstand Walk
Max Calories of Bike Erg or Assault Bike in the remaining time
Rest 2 minutes between sets and complete a total of FIVE sets.

Your score will be the sum of your toes to bar and calories accumulated.

Strongman Option

A.
Four sets of:
60 second Assault Runner OR Assault Bike OR Concept 2 Bike Erg for distance
2 Minute Sandbag Bearhug Hold (150/100 lbs – no foot movement)
Run or Bike the Distance completed during the first 60 seconds
Rest 2-3 minutes between sets

B.
Three sets for max distance of:
Plate Pinch Carry
Rest as needed