AT H L E T E

O ver the years, we have

developed several training programs to Invictus Strength: Focus on building
meet the needs of athletes all over the your strength in 8-10 week cycles.
world. We welcome you to check out You will focus on the main
sample days of one or all of our programs to powerlifts of squat, deadlift and
see which is the right fit for you. bench while incorporating some
Olympic lifts and accessory training
If you want to focus on one area a few times to get you to break your old PRs.
a week, check out our Supplemental
Programs in this guide. If you are looking for Invictus Gymnastics: Commit to 20
a program train for competition, check out minutes, 3x/week and improve
the Competitive Programs Guide. And if your gymnastics with us. Continue
you’re looking for a more well-rounded on your current training program
program, we recommend you look into the and add this before or after your
General Physical Preparedness Programs workouts to see vast improvements
Guide. You can find them here! - whether you’re working on getting
a muscle-up or getting 10 in a row,
We know that certain movements can be this program will help.
complex, especially if you don’t have an
expert coach at your side while you’re Invictus Engine: Don’t let your
training. We do our best to link movement ‘Engine’ be your limiting factor
videos and instruction to those movements in your training. Improve your
athletes may be unsure of how to perform. conditioning with training designed
to build your aerobic capacity
Supplemental Programs: and improve your ability to sprint
Invictus Weightlifting - 3-Day: Work with through high-intensity power
Jared Enderton and spend 3 days a week workouts
training to improve your Olympic lifts. You
will improve your weightlifting technique
and become more efficient - leading to new
PRs! The sessions can be added as a
supplement to your current training
program, or as a stand-alone program.

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 strength
A. E.
Back Squat Accessory Superset
20 minutes to build to a 1RM Back Squat Three sets of:
Three sets of: GHD Weighted Hip
Back squat x 3-5 reps at 85% Extensions x 20 reps Rest
(of 1RM from above) as needed
Rest 2 mins between sets Extra-wide pronated grip
strict pull ups x 10 reps
B. Rest as needed
Strict Press
Five sets of:
Strict Press x 5 reps
Rest 1-2 minutes
Begin first set at 75% and build up over the
5 sets

C.
Semi-Stiff Leg Sumo Deadlift
Three sets of:
Semi-Stiff Leg Sumo Deadlift x 8
Rest: 90s between sets
Build in weight

D.
Glute Ham Raises
Three sets of:
Glute Ham Raises x 8 reps
Rest: 90s between sets

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Hunter’s extensive experience in coaching, programming, and competing at the highest level
gives him the tools to help athletes improve at all levels. He holds several CrossFit Certifications
and has worked with several world-renowned coaches, affiliates, and Games Athletes in the
sport of CrossFit. Hunter uses his experience to create effective methods to build strength while
maintaining and perfecting technique. Hunter competed in the CrossFit Games in 2016 and
2017 with Team Invictus and placed 2nd with Conjugate Black in 2014. Hunter loves to coach
and compete, always challenging himself and his clients to be their absolute best. Hunter
coaches our Invictus Athlete, Competition, and Strength programs as well as
individualized programming for athletes with specialized goals.

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 weightliftng
A. D.
Every 2 minutes, for 8 minutes (4 sets): In 20 minutes, establish a 1-RM
Snatch Press from Receiving x 5 reps Enderton Front Squat Complex
Build over the course of the 4 sets. Take the bar out of the rack. The Enderton
Followed by…. Front Squat complex consists of 3 reps in
Every 2 minutes, for 8 minutes (4 sets): total:
Snatch Push Press x 3 reps 1st rep = 3 second pause at the bottom
Build over the course of the 4 sets. 2nd rep = double bounce
3rd rep = regular front squat
B. These 3 reps = 1 rep of the complex
Every 2:30, for 25 minutes (10 sets):
Slow Pull Snatch E.
Sets 1-3 = 2 reps @ 72.5% of 1-RM Every 2 minutes, for 8 minutes (4 sets):
Snatch Strict Supinated-Grip Pull-Ups x 10 reps
Sets 4-6 = 2 reps @ 77.5% of 1-RM
Snatch
Sets 7-8 = 1 rep @ 82.5% of 1-RM
Snatch
Sets 9-10 = 1 rep @ 87.5% of 1-RM
Snatch

C.
Every 2 minutes, for 12 minutes (6 sets):
Hip Power Clean x 2 reps
Sets 1-2 @ 75% of 1-RM Power Clean
Sets 3-4 @ 80% of 1-RM Power Clean
Sets 5-6 @ 85% of 1-RM Power Clean

Click here to learn more about Invictus Weightlifting & get started!

Jared Enderton has been coaching Olympic Weightlifting and Strength & Conditioning at all
levels for over 15 years including as the head Strength & Conditioning Coach for the USA Sprint
Cycling Team, owner of CrossFit Pandora’s Box, and Enderton Barbell Club. Jared also conducts
weightlifting seminars all around the world, having done more than 200 to date. Jared made his
way to the CrossFit Games for the first time in 2018 and is a 3x CrossFit Regionals athlete. He
competed at the National level at the Olympic Training Center and is a USA Nationals Silver
Medalist in the Clean & Jerk as well as a Strongman competitor prior to that. Jared takes pride
in coaching athletes of all levels, and pours his heart and soul into helping others achieve their
training goals.

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A.
Spend 2 minutes working on proper
gymnastics
Level One
B.
C.
Every 30 seconds, for 5 minutes:
hand and foot placement for a Every 30 seconds, for 3 minutes: Int 1 - Chest-To-Bar Diagonal
Kick to Handstand. Int 1 - Kipping Swings on Bar x Hold x 20 seconds
Every 30 seconds, for 3 minutes: 6-8 reps Int 2 - C2B Elbow Drivers x 20
Three-Quarter Handstand on Wall x Int 2 - Bouncing Knees-To- reps
15 seconds Chest x 10 reps Int 3 - Chest-To-Bar Pull-Up
EMOM, for 6 minutes: One set of: Scaled (with zero assistance
Int 1 - Donkey Kicks x 15 reps Kipping Half Toes-To-Bar x negative) x 3 reps @ 2020
Int 2 - Finger Presses x 20 reps @ max (unbroken) reps
1010
Int 3 - Hand Plank Shoulder Taps x C.
30 reps Level Two Every 30 seconds, for 4 minutes:
Kipping Chest-To-Bar + Butterfly
Every 10 seconds, for 60 seconds: Chest-To-Bar x 3 reps
Target Reach Swing + Toes-To- For 60 seconds, perform one set of:
A.
Bar x 1 rep Chest-To-Bar Elbow Drivers x
Uphill Donkey Kicks to 20” Box x 20
Every 30 seconds for 4 minutes: max rep Pull-Up x 2 reps
reps
Int 1 - Kipping Toes-To-Bar x 8 Int 3 - Wide Grip Chest-To-Bar
EMOM, for 4 minutes:
reps Pull-Up x 2 reps
Handstand Fall-Over x 6 reps
Rocking Box Bridges x 10 reps Int 2 - Straight Body Ceiling Every 30 seconds, for 3 minutes:
Every 45 seconds, for 3 minutes: Reaching Crunches x 10 Int 1 - 3 reps of complex:
Int 1 - Wall-Facing Split Handstand Butterfly Chest-To-Bar Pull-Up
Hold x 20 seconds + Bar Muscle-Up
Int 2 - Back-To-Wall Donkey Kicks x Intl 2 - Jumping Chest-To-Bar
8 reps
EMOM, for 3 minutes:
Level Three Pull-Ups x 15 reps
Int 2 - Hand Plank Cross Knee-
Finger Presses x 20 reps
To-Elbow x 40 reps

B.
A. Every 30 seconds, for 4 minutes:
EMOM, for 3 minutes: Int 1 - Kipping Toes-To-Bar x
Static Handstand Hold x 40 seconds 10 reps
Every 30 seconds for 2 minutes: Int 2 - Toes-To-Bar Candlestick
Frog Press to Handstand x 3 reps Press x 3 reps
EMOM, for 4 minutes:
Strict Handstand Push-Up to 8”
Deficit x 3 reps + Handstand C.
Shoulder Shrugs x 20 reps Every 10 seconds, for 60 seconds:
Every 30 seconds, for 2 minutes: Int 1 - Narrow Grip Chest-To-
Int 1 - Rocking Box Bridges x Bar Pull-Up x 2 reps
10 reps Int 2 - Regular Grip Chest-To-
Bar
Click here to learn more about Invictus Gymnastics & get started!

Travis joined the Invictus coaching staff in 2015, and previously had been coaching gymnastics to kids and
adults since 1997. Invictus found Travis as a ‘clean slate’ of coaching potential and handed him creative
autonomy to develop drills and movement patterns without being tainted by the same old regime everybody
else was using. This is what makes Travis’s approach to gymnastics skills so much different. Since launching
Invictus Gymnastics Travis has coached thousands of athletes from every part of the globe, sowing seeds of
gymnastics skills and watching his students blossom into gravity-defying athletes.

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 Session 1 – VO2 Max Priority
Running Sessions
engine
Session 3 – Aerobic Threshold
Six sets for times of: For time: Run 4 Miles @ 80-85% of 5k PR Pace
Run 800 Meters @ 100% of 1-Mile Pace This effort should be sub-maximal, so take
Rest 2-3 minutes between sets your 5k PR pace and divide it by .85, and perform this at that
pace. For example, if
Session 2 – Lactate Threshold your 5k PR pace is 6:30/mile, your pace for this effort would be
Three sets for times of: 7:30/mile.
Run 1600 Meters @ 90% of 1-Mile Pace
Run 800 Meters @ 95% of 1-Mile Pace
Rest 3-4 minutes between sets

Rowing Sessions
Session 1 – VO2 Max Priority Session 3 – Aerobic Threshold
Every 5 minutes, for 40 minutes (8 sets) for times of: Four sets for times of:
Row 750 Meters Row 2500 Meters @ 80-85% of 2k PR
Rest 3 minutes
Session 2 – Lactate Threshold
Four sets for times of:
Row 1850 Meters
Rest 4 minutes

Cyclical & Mixed-Modal Sessions

Session 1 – Lactic Endurance Priority Session 2 – VO2 Max Priority
Every 4 minutes, for 32 minutes - (8 sets) for times: Eight sets of:
15/10 Calories of Assault Bike 60 seconds Max Calorie Assault Bike
10 Burpees Rest 4 minutes or 750 Meters
15/10 Calories of Assault Bike

Swimming Technique Sessions

Warm-Up Technique Drills “The Meat”
Four sets of: Four sets of:
25 Meters Using Only One Arm 25 Meter Stroke Count
Rest 15 seconds – note your number of strokes for each set
followed by… Rest 15 seconds
followed by…
Four sets of: Two sets of:
50 Meter Kick (with zoomers if possible) 50 Meter with Same Stroke Count per 25 Meters as
Rest 20 seconds above – note
followed by… number of strokes
Rest 20 seconds
Four sets of: followed by…
25 Meter 1/2 Length with Closed Fist + 1/2 Regular One set of:
Rest 15 seconds 100 Meter with Same Stroke Count
per 25 Meters as aboIncline I Raises x 10 reps
(Face down, raising straight arms in front)

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C.J. is the head coach and owner of Invictus. He has coached dozens of individual and Masters
athletes to the CrossFit Games, including Team Invictus who has made 13 consecutive
appearances - more than any other team in Games history. He has worked with athletes from
around the world, through online coaching and program design since 2009, being able to
cultivate the “Sea of Green” support from anywhere in the world. C.J. is a Level 4 CrossFit
instructor, USA Weightlifting Coach, and former member of the CrossFit HQ training team.

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