Primary Training Session
A.
Every 2 minutes, for 24 minutes (12 sets):
Clean x 1 rep
Loading per set (by %): 60, 65, 70, 75, 80, 83, 86, 89, 92, 95, 95+, 95+
B.
“Holte”
For time:
1200 Meter Run
immediately followed by…
Three rounds of:
100-Foot Handstand Walk (25-foot unbroken segments)
10 Front Squats (185/135 lbs)
20 Burpee Box Jump-Overs (24″/20″)
30 Toes to Bar
immediately followed by…
1200 Meter Run
This is our newest named workout, for an athlete that embodies the Invictus principles in her dedication to becoming the best she can be and constant diligence to both her physical and mental training – Kristin Holte.
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.
Strongman Training Option
A.
Two sets of:
150-Foot Yoke Carry
(perform for max load, no stopping)
Rest 2 minutes
Rest 3 minutes, and then…
B.
Three sets of:
150-Foot Reverse Sled Drags
(perform for max load, no stopping)
Rest 60 seconds
Rest 3 minutes, and then…
C.
Three sets of:
150-Foot Sled Sprints
(perform for max speed, keep weight moderate)
Rest 60 seconds
Rest 3 minutes, and then…
D.
150-Foot Harnessed Sled Pulls
(for max load, no stopping in the 150 feet)
Rest 60 seconds
Running Endurance Option
Three sets of:
1000 Meter Run
Rest 2 minutes
500 Meter Run
Rest 1 minute