November 29, 2022 – Invictus Athlete Program

Get Moving || Warm-Up
Three sets, performed as a warm up, of:
20/15 Calorie Bike
100 Foot Double Dumbbell Farmers Carry
100 Foot Double Dumbbell Overhead Carry
3-5 DumbbellOverhead Squat (Only as low as you can go with good form)
30-60 second Air Squat Hold

A.
Three sets of:
Muscle Snatch x 5 reps
Rest as needed

followed by…

Three sets of:
3-Position Snatch @ 50%
(High Hang, Hang, Floor)
Rest as needed

followed by…

Every 90 seconds, for 15 minutes (10 sets) of:
Power Snatch + 2 Snatches

You may perform these touch and go, but make sure you are in control and not bouncing the barbell. Build in weight each set

B.
For max unbroken reps:
Strict Handstand Push-Ups
Rest 60 seconds
Repeat until you have accumulated 50 total reps or FIVE attempts.

Modifications:
As many Wall Walks as possible in 5 minutes
OR
Fifteen reps of:
Tempo Strict Handstand Push-Up Negative @ 31A1

C.
Three sets for times of:
40/30 Calorie Assault Bike
50 Foot Dumbbell Walking Lunge (70/50lbs)
15 Wall Ball Shots (30/20lbs; 10′)
10 Devils Press (70/50lbs)
15 Wall Ball Shots (30/20lbs; 10′)
50 Foot Dumbbell Walking Lunge (70/50lbs)
Rest 2 minutes between sets

Athlete Notes:
Everyone loves a chipper. But what about when we make you repeat the effort? And again? That’s what you’re facing in today’s workout. We’re looking for that assault bike to be equal to or less than 2 minutes on each round, the lunges should be unbroken, both there and back, the wall ball shots should be no more than 2 sets on both ends, but preferably unbroken, and the devil’s press is where you have to check in mentally. We want those to be under 90 seconds, so grab a lighter weight if you need to. All in, this round should be less than 7 minute if you want to make the time cap. For the wall ball shots, if you don’t think you could hit both sets of 15 unbroken on the first round then we’d advise going lighter and hanging on. Don’t let that assault bike trap you, go too hot and you’re in for a lactic acid nightmare. Go too slow and you’ll miss the cap. Find the pace that works for you and if you don’t think you can be 2 minutes or less, drop the calories down. Hit it hard, rest a bit, repeat the effort! This style of training is what builds capacity!

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.

Mixed Modal Option
Every minute, on the minute until you fail:
Station 1 – 10/6 Calorie Row
Station 2 – 7 Burpees Over the Rower
Station 3 – 11/7 Calorie Row
Station 4 – 8 Burpees Over the Rower
Station 5 – 12/8 Calorie Row
Station 6 – 9 Burpees Over the Rower

Etc. continuing to add 1 calorie or rep each time you complete a station. If you complete one but fail the other, continue with the implement that you’ve completed every minute until you fail that one as well.

Row Option
Twenty sets of:
250 Meter Row @ 5k pace minutes :12+/500 meters
Rest 60 seconds between sets

Additional Work
Three sets of:
Bamboo Overhead Hold x 60 seconds
followed by…
Bat Wing Hold x 30 seconds
followed by…
Front Leaning Rest in Rings x 30 seconds
Rest 30-60 seconds