October 5, 2021 – Invictus Athlete Program

Primary Training Session

Muscle Activation
Two sets of:
100-Foot Pec-Activated Med-Ball Walks
Rest as needed

Followed by. . .

Every minute, on the minute, for 12 minutes (3 sets) for max reps:
Minute 1 – 15 seconds of Ring Muscle-Ups
Minute 2 – 30 seconds of Ring Muscle-Ups
Minute 3 – 45 seconds of Ring Muscle-Ups
Minute 4 – Rest

A.
Every 5 minutes, for 15 minutes (3 sets) for times:
20/15 Calories of Assault Bike
60 Double-Unders
20 Single-Arm Overhead Dumbbell Walking Lunges (70/50 lbs – 10 each arm)

*Compare results to August 17, 2021.

B.
Every 2 minutes, for 20 minutes (10 sets) of:
200 Meter Run (on Assault Runner if possible)
*Power Cleans*

*Set 1-2: 5 reps @ 65%
*Set 3-4: 4 reps @ 70%
*Set 5-6: 3 reps @ 75%
*Set 7-8: 3 reps @ 80%
*Set 9-10: 2 reps @ 80-85%

*Compare results to August 17, 2021.

C.
Every 2 minutes, for 40 minutes (4 sets) for quality of:
Station 1 – Plank Hold x 60-90 seconds
(add weight if you can make the full 90 seconds)
Station 2 – Landmine Rows x 8 reps each arm @ 2111
Station 3 – Heel-Elevated Narrow-Stance Goblet Squats x 20 reps @ 21X1
Station 4 – Plate Pinch or Dumbbell Hexagonal Carry x 60 seconds

Athlete Notes:
For this final week of “move real fast/lift real well” we are repeating our effort from 8/17. What did you learn from that time? Could you have pushed the run faster? Did you go out too hot and burn out on the cleans? Did your technique stay on point or did it break down? Learn from previous experiences and the 8 weeks that we’ve been hitting these workouts and see how well you can improve from last time!

WZA Qualifier Workout #2
*Prioritize this if you are doing the qualifiers*
Warm-Up and Pre-Event Preparation

Assault Bike or Row 10 minutes @ 70-75%

Then. . .

Banded Pec Stretch
T-Spine Opener
Banded Lat Stretch
Band Assisted Anterior Pec Stretch
Single-Arm Hang from Bar x 30 seconds each arm
Assault Bike or Row 5 minutes @ 80-85%

Then. . .

Warm-Up for Hinging Movements

Activation

Three sets of:
Banded Good Morning x 15-20 reps
Rest 30 seconds
30 seconds of Assault Bike @ 80-85%
Rest 30 seconds
Goblet Squat x 10-12 reps
Rest 30 seconds
30 seconds of Assault Bike @ 80-85%
Rest 30 seconds
6-8 Rocking Box Bridges (slow and controlled)
Rest 60 seconds

Clean Technique Warm-Up
Two sets of:
Clean-Grip RDL x 3 reps
Clean Pull from Below Knee x 3 reps
Hang Power Clean + Push Press x 3 reps
Clean from Below Knee + Push Jerk x 3 reps

*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs

Build to 85% of 1-RM Clean + Jerk then. . .

Clean & Jerk at 75-80%
25-Foot Handstand Walk
Clean & Jerk at 75-80%

“Wodapalooza Workout 2: Seven Minutes In Heaven”
7 minutes for Cumulative Load:
1 Clean & Jerk
50ft Foot Handstand Walk
1 Clean & Jerk
50ft Foot Handstand Walk
1 Clean & Jerk
50ft Foot Handstand Walk
1 Clean & Jerk
50ft Foot Handstand Walk
1 Clean & Jerk

*Please make sure you review the workout description and scoring here

WZA Notes:
Today’s WZA qualifier is an awesome mixup of some heavy Oly lifting combined with some gymnastics work! It’s a good thing we’ve been doing all of those cardio intervals mixed with clean and jerks! This will be slightly different, but the principle of maintaining good posture and proper technique while under fatigue remains the same! A good goal weight to shoot for would be around 90% or more; we want you to be slightly aggressive here, so pick a weight that you know you can hit, but that you won’t finish the workout wishing you’d done more. How to approach this workout? There are 5 total clean and jerks, and 200 total feet of handstand walking. The goal should be to do the 25 foot sections unbroken or in as few sets as possible. This will give you ample time to take a breath, get a solid set up, and knock your lifts out of the park! Don’t be afraid to ride your adrenaline and go for gold on the lifts, we want to see some good numbers put up! In the event of a miss, take an extra second to catch your breath and reset your focus. You’re going to need 100% attention on each of these lifts. As soon as the bar drops to the ground, kick up and start walking, don’t waste your time in those transitions. You’ll get a little break after the 50 feet and before the lift. Have some fun and lift big!!

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.

Engine Accessory Option
Against a 2:30 minute clock for max reps:
20/15 Calorie Assault Bike
20 Alternating Dumbbell Snatches (50/35 lbs)
Max Reps of Single Dumbbell Box Step-Ups (50/35 lbs to 24″/20″)
Rest 2 minutes and repeat for a total of SIX sets.

Compare results to August 17, 2021.

Aerobic/Gymnastics Skills Option
Complete as many rounds and reps possible in 30 Minutes of:
2000/1800 Meter Bike Erg or 60/45 Calorie Assault Bike
100-Foot Handstand Walk or 1 Obstacle Course (both ways)
3 Rope Climbs

Compare results to August 17, 2021.

Strongman Option
Four sets for times of:
100-Foot Farmer’s Carry (3/4 Bodyweight)
15/20 Calorie Assault Bike
20 Sandbag Squats (150/100 lbs)
Rest 90 seconds