September 19, 2022 – Invictus Athlete Program

Primary Training Session

Get Moving || Warm-Up
Three sets of:
10/7 Calorie Assault Bike
100 Foot Single Arm Kettlebell Front Rack Carry (each arm)
100 Foot Suitcase Carry (each arm)
100 Foot Single Arm Kettlebell Overhead Carry (each arm)

Followed by…

Three sets of:
30 Second Banded Monster Walk
20 Banded Good Mornings
10 Goblet Squats

A.
Back Squat
Sets 1-3: 3 reps @ 88-92%
Set 4: MAX reps @ 82%
Rest 2 minutes between sets

*Set terminates when you cannot maintain quality form, fail the rep, or have to take more than 1 breath at the top of each rep.

B.
Every 2 minutes, for 8 minutes (4 sets of):
Hang Snatch x 2 reps
Set 1: 74%
Set 2: 79%
Set 3: 83%
Set 4: 86%

Followed by…

Every 2 minutes, for 8 minutes (4 sets of):
Snatch

x 1 rep
Set 1: 89%
Set 2: 92%
Set 3: 95%

C.
Five rounds of:
7 Deadlifts (315/225 lbs)
14 Single Dumbbell Step Ups (50/35 lbs)
21/17 Calorie Echo or Assault Bike

D.
Three sets of:
8-10 Right Leg Box Step Ups
Rest 30-45 seconds
8-10 Left Leg Box Step Ups
Rest 90 seconds

Athlete Notes:
Another classic triplet is headed your way, this time with a heavy barbell! We’re looking for this deadlift to be something that you’ll complete in 1-2 sets on each round. As you start to get tired you might break it 4-3, but if you’re having to pull all singles with poor form from the get go, please customize to a weight that you can handle. The step ups should be unbroken, and hold the dumbbell however you’d like. When you get to the bike, this can be a bit of a trap. What we’re looking for here is a sustainable pace for the first 4 rounds, something you can go right back to the barbell and pull on the deadlifts. Then, everyone’s favorite, you get to sprint to the finish with everything left in the tank on that 5th round!

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 Option
Eight sets of:
15/10 Calorie Ski Erg
25 Drag Rope Double Unders
5 Ring Muscle Ups
Rest 90 seconds between sets

Strongman Option
Four sets of:
100 Foot Sandbag Bear Hold (right)
100 Foot Sandbag Bear Hold (left)
Rest 60 seconds between sets and go as heavy as you can.

Followed by…

Six sets of:
Against a 60 second clock, perform a max distance carry of:
100 Foot Farmer Carry (70/53lb)
Max Distance Sandbag Bearhug Carry (150/100lbs) in the remaining time
Rest 30 seconds between sets