October 27, 2021 – Invictus Athlete Program

Primary Training Session
A.
Three rounds at 70-80% effort of:
10/7 Calorie Bike OR Row
100 Foot Pec Stick Walk or Pec-Activated Med-Ball Walk
100 Foot Sandbag Bearhug Carry
100 Foot Farmer Carry
10 Ring Rows
10 Sandbag Deadlifts (100/75lbs)

B.
Six sets of:
Deadlift x 4 reps @ 80% of 1-RM Deadlift
Rest as needed

C.
Complete as many reps as possible in 12 minutes of:
Power Cleans (225/155lbs)*

Every two minutes including 3, 2, 1 GO! complete:
6 Toes-to-bar
4 Box Jumps (30/24″ Jump Up, Step Down)

If you complete 50 reps prior to 12 minutes then the workout is over.

D.
Four rounds of:
25 Reverse Hypers @ 45-50% of 1-RM Back Squat
100-Foot Sandbag Carry (150/100lb.)

If you do not have access to a reverse hyper please perform Banded Pull-Throughs

Athlete Notes:
This is a great test of your ability to stay positionally sound when fatigue sets in. You’re going to be doing a lot of power cleans here. But, the good thing is that we don’t expect touch and go sets. We do, however, expect you to stay over the bar. Stay checked in when you’re moving that barbell, and when the “buy in” of toes-to-bar and box jumps comes up, move through that quickly and efficiently. We are testing posterior chain strength and positional quality in this workout (much like last cycle where we made you run or bike first). The better your positioning, the longer you’ll go before something – likely your low back – starts to blow 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.

A.
Three sets of:
Barbell Hip Thrusts x 8 reps @ 2112
immediately followed by…
Barbell Hip Thrust Iso-Hold x 15-30 seconds
(hold the top position, creating maximal contraction of your glutes and hamstrings for as long as you can hold)
Rest 2 minutes

B.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Romanian Deadlift x 10 reps @ 3111
Station 2 – Turkish Get-Ups x 6 reps (3 each side)
Station 3 – Side Plank x 45 seconds each side

C.
Complete as many rounds and reps as possible in 10 minutes:
10 Left Leg Box Step-Ups with Dumbbells
10 Right Leg Box Step-Ups with Dumbbells
10 Burpee Box Jump-Overs

Aerobic/Gymnastics Accessory Option
Five rounds for distance of:
5 minute Bike at 70-75% of 20 minute test
60 seconds fast RPM spin (Damper 1)

Running Endurance Option

“Invictus 800 Meter Interval Test”

Complete as many sets as possible of:
Run 800 Meters @ 100% of 1-Mile PR pace
Rest 2 minutes

Treat this as a test of your ability to hold your 1-Mile PR pace for 800 meters. Complete as many sets as possible at that pace, and conclude your session when you miss your goal time by more than 4 seconds.

Compare to May 12, 2021

Rowing Endurance Option
Two sets for distances of:
5 Minutes of Rowing @ 95+% of your 2k PR Pace
Rest as needed

Give yourself a solid rest period so that you are able to repeat this at the prescribed pace. We will be re-testing your 2,000 meter row next week, so I want you to build confidence in your power output and pacing to set a new 2k PR.