November 26, 2022 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Complete as many rounds and reps as possible in 15 minutes of:
Run 200 Meters
Three rounds of Cindy*

*Cindy = 5 Pull-Ups, 10 Push-Ups, 15 Air Squats

Begin around 75% and increase intensity as the primer progresses.

A.
Every 3 minutes, for 9 minutes (3 sets) of:
25 Deadlifts @ 30-40% 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.

(Please do not put your phone under the plates…)

B.
Complete as many reps as possible in 5 minutes of one of the following:
Option A: Ring Muscle Ups

Option B: Bar Muscle Ups

Option C: Rope Climbs

Option D: Legless Rope Climbs

Note in the comments section which option you chose.

C.
Every 2 minutes, for 32 minutes (8 sets of):
Station 1 – 25-28/20-23 Calorie Row
Station 2 – 22-25/17-19 Calorie Assault Bike + 50 Double Unders

Athlete Notes:
Just when you thought we forgot about the EMOM, you thought wrong :). We couldn’t let you miss all the fun by hitting our 12 days of Thankfulness workout instead of our weekly EMOM so we popped it in on a Saturday for you. This week is a bit of a different format. The calories are very aggressive so we’ve paired them into a 2 minute segment to where we expect you to take around 80-90 seconds or so to complete the work. It’s all cardio and all grit, so grip and rip and hang on! Take a couple gasps of air then get ready to start that next station up.

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 55 minutes on any cardio implement you would like at a Zone 2 Heart Rate.

Core Option
Every minute, on the minute, for 12 minutes (3 sets of):
Station 1 – 40 Second Hollow Hold
Station 2 – 40 Second Push-Up to Elbow Transitions
Station 3 – 40 Seconds of Flutter Kicks
Station 4 – 40 Seconds of Russian Twists

Arm Pump
Three sets of:
60 Seconds of Max Banded Hammer Curls
60 Seconds of Max Banded Triceps Pressdowns
Rest 60 seconds