October 13, 2021 – Invictus Athlete Program

Primary Training Session
Movement Primer
Three rounds at increasing effort of:
12/10 Calorie Row
100 Foot Pec Stick Walk or Pec-Activated Med-Ball Walk
30 second Side Plank (each side)
100 Foot Sandbag Carry
10 Empty Barbell Romanian Deadlifts
5 Box Jump Step-Downs (any box height)

A.
Three sets of:
Deadlift x 8 reps @ 70% of 1-RM Deadlift
Rest as needed

B.
Ten rounds for time of:
200 Meter Run
4 Chest-to-Bar Pull-Ups
8 Wall Ball Shots (30/20lbs)
12 Box Jump Overs (Jump up, step down – 24/20″)
8 Wall Ball Shots (30/20lbs)
4 Chest-to-Bar Pull-Ups
Rest 60 seconds

Record total time including 60 seconds of rest

C.
Three sets of:
60 seconds Bearhug D-Ball or Sandbag Hold (150/100lb.)
15 seconds transition
60 seconds Max Rep GHD Sit-Ups
45 seconds rest

Finish with. . .

For quality:
100 Reverse Hypers @ 50% of 1-RM Back Squat

Athlete Notes:
Today’s workout is a great way to get some volume in by completing a lot of small sets. This workout is going to test your ability to transition, which is arguably a skill in and of itself. Your goal should be to complete all of the movements unbroken, see how hard you can push, and then recover quickly during that minute rest. We are looking for this workout to be under 35 minutes, so you’re going to have to push hard to do that! It all starts with the run. Coming off the rest we want that to be hit at a fast pace, and then it’s short reps and quick transitions from there! Please be sure to step down on the box jumps, we don’t want any injuries, and bounding often is a higher risk than reward. Have some fun and let us know how it goes! Tell us your wins!

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.

Strength Accessory Option
A.
Four sets of:
Prone Lying Banded Hamstring Curls x 20 reps @ 10X0
immediately followed by…
Romanian Deadlift x 6 reps @ 4011
Rest 2 minutes

B.
Complete as many rounds as possible in 8 minutes for quality and muscle activation of:
4 Strict Handstand Push-Ups
8 Heavy Russian Kettlebell Swings

Rest 2 minutes until the clock reaches 10:00, and then…

Complete as many rounds as possible in 8 minutes for quality and muscle activation of:
8 Dumbbell Death March Steps @ 3010
16 Dumbbell Push-Ups

BikeErg Option
Warm up:
5 minute easy spin
Followed by…

2 minutes at 70% effort
60 second easy spin
2 minutes at 70% effort
60 second easy spin
30 second Sprint

Rest 3-4 minutes and then then…

Work:
20 minute Average Watt Test

*The purpose of this test is to see what you can MAINTAIN throughout the entire 20 minutes. Try to stay within plus or minus 10-15 watts of your intended target for the duration. DO NOT play the sprint and coast game, that will defeat the purpose.

From Sam Briggs:
Take your average watts divided by your body weight in kg to give you a score:
1 = novice
2 = fair
3 = good
4 = excellent
5 = exceptional
6 = world class

Running Endurance Option
Five sets of:
Run 400 Meters @ 90% of 1-Mile PR Pace
Run 400 Meters @ 85% of 1-Mile PR Pace
Run 400 Meters @ 95+% of 1-Mile PR Pace
Rest 3 minutes

Rowing Endurance Option
Every 10 minutes, for 50 minutes (5 sets):
3 Minutes of Rowing @ 90% of your 2k PR Pace
Rest 60 seconds
3 Minutes of Rowing @ 95% of your 2k PR Pace

Walk, jog or row lightly during the 3 minute rest intervals. Track your heart rate and note where it was at the beginning and end of each 3-minute rest period for all 5 sets.

Compare results to the week of August 4, 2021.