November 4, 2022 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
100 Foot Double Kettlebell Front Rack Carry
30 Second Bottom of Squat Hold
10 Kettlebell Deadlifts
10 Kettlebell Gorilla Rows
200-Meter Jog

A.
Every 2 minutes, for 14 minutes (7 sets):
Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5-7 – 1 rep @ 90%

B.
Five sets of:
3-Position Clean @ 60-70% of 1-RM Clean
(Hang Clean, Clean below the knee, Clean)
Rest 2 minutes

Followed by…

Five sets of:
2 Hang Cleans + 2 Front Squats + 1 Clean
Rest 2 minutes
(Begin your first set at 70% and build)

B.
Three sets for times of:
800 Meter Run
42 Alternating Dumbbell Snatches (50/35 lbs)
24 Chest to Bar Pull-Ups
Rest 3 minutes

TIME CAP = 32 MINUTES (INCLUDING REST)

C.
Four sets of:
60 Second Plank Hold
10 Ab-Wheel Rollouts
Rest as needed

Athlete Notes:
Today’s workout is like a souped up version of Helen. We’re doubling everything and increasing the difficulty of each movement, but the good news is that you get a 3 minute rest between each of the sets, instead of making you do three rounds of it back to back. That just means you get to move faster. Hit the 800 at your mile pace, then try to knock out the dumbbell snatches in 1-2 sets, focus on a solid rhythm and efficiency bringing the dumbbell back down. The chest to bar will get grippy, but we’re expecting again 1-2 sets to knock those out. Please customize reps, loading, and movements as necessary to finish each set in around 7-8 minutes.

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
Against a 4 minute clock, perform the following…
20/15 Calorie Assault Bike
100 Heavy Rope Double Unders
20/15 Calorie Row
Max Calorie Ski Erg in the remaining time.
Rest 2 minutes between sets and complete a total of FOUR sets.

Additional Work
Four sets for quality of:
100-150 Foot Handstand Obstacle Course*
Rest as needed between sets

*Set out cones, ramps, stairs, or whatever obstacles you want. Get creative and test your ability to walk on your hands.