O ver the years, we have developed several training

programs to meet the needs of athletes all over

the world. We welcome you to check out sample days
of one or all of our programs to see which is the right
fit for you. If you are looking for a full-time training
program, check out our Comprehensive Programs. If
you just need to work on one area a few times a week,
Invictus 8-Week Strength: Spend 8 weeks focused on
building your strength. You will focus on the main powerlifts of
squat, deadlift and bench while incorporating some Olympic
lifts and accessory training to get you to break your old PRs.
Invictus Weightlifting – 5-Day: If you are an Olympic lifter
looking for a solid strength building program to improve your

check out the Supplemental Programs.
We know that certain movements can be complex,
especially if you don't have an expert coach at your side
while you're training. We do our best to link movement
videos and instruction to those movements athletes
may be unsure of how to perform.
Comprehensive Programs:
Invictus Athlete: Invictus Athlete is designed to
help you improve and compete at a higher level in the
sport of fitness. No matter what your current level of
competitive experience, this comprehensive training
program will incorporate all facets of strength, skill and
energy system development into your training, and also
weightlifting Total, or a CrossFitter wanting to spend some
time as an Olympic Lifter and build your total, this program
is strategically designed by Jared Enderton to help athletes
become stronger, more efficient lifters
Supplemental Programs:
Invictus Weightlifting - 3-Day: Work with Jared Enderton
and spend 3 days a week 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 used as a
stand-alone program.
Invictus Gymnastics: Commit to 20 minutes, 3x/week and
improve your gymnastics with us. Continue on your current

address the areas preventing you from reaching your training program and add this before or after your workouts to

full potential. see vast improvements - whether you’re working on getting a

muscle-up or getting 10 in a row, this program will help.
Invictus Masters: If you are a 35+ athlete, the
Invictus Masters program is built for you! If you want
to continue to improve your fitness level, get stronger
and more mobile, sign up now. This program offers a
well thought out training program designed specifically
for masters athletes who are looking to compete at a
higher level in the sport of CrossFit, or those who want
to generally improve their athleticism and ability to
keep up with the young kids in their CrossFit gym. The
program places year round emphasis on mobility and
stability exercises, and movements that we have seen
directly benefit master athletes.

Invictus Athlete
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 Primary Strength Session B.
Openers and Activation Four sets for times of:
Two sets of: 12/8 Calories of Assault Bike
Biceps Opening Curls x 5/5/5 reps 6 Muscle-Ups
Triceps Opening Extensions x 5/5/5 reps 3 Ground to Overhead
Rest 2 minutes
REAR DELT WARM UP Suggested loading per set:
Two sets of: • Set 1 – 185/135 lbs
Incline T Raises x 10 reps @ 2121 • Set 2 – 205/145 lbs
(Face down, raising straight arms at 90 degrees) • Set 3 – 225/155 lbs
Incline Y Raises x 10 reps @ 2121 • Set 4 – 245/165 lbs
(Face down, raising straight arms at 45 degrees) *The goal of this portion is power output -
Incline I Raises x 10 reps if your sets are taking more than 90 seconds,
(Face down, raising straight arms in front) reduce load or modify reps.

A. C.
Every 2 minutes, for 16 minutes (8 sets): Three sets for max reps of:
Power Snatch from Mid Blocks x 2 reps 30 seconds of Sandbag Squats (150/100 lbs)
(set the blocks such that the barbell starts at the 30 seconds of Jumping Air Squats
middle of the knee) Rest 2 minutes
• Sets 1-3 = @ 75% of 1-RM Power Snatch
• Sets 4-5 = @ 80% of 1-RM Power Snatch
Primary Conditioning Session
• Sets 6-8 = @ 85% of 1-RM Power Snatch
Three rounds for time of:
12 Overhead Squats (175/115 lbs)
24 GHD Sit-Ups
100-Foot Handstand Walk or Handstand
Walk Obstacle Course

*Optional supplemental sessions continued on the next page.

Invictus Athlete
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 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.

Strength Accessory Option

Three sets of:
100-Foot Hand-Over-Hand Rope Pull
100-Foot Sled Push
100-Foot Sandbag Carry (Heavy)
100-Foot Farmers Carry (70/50 lbs)
Rest 3-4 minutes
If you do not have access to a sandbag perform with heavy kettlebells held in the front rack position.
If you do not have access to a 100-Foot Rope then perform 2 Legless Rope Climbs from seated.

Mixed-Modal Conditioning Option

For time:
100/70 Calorie Assault Bike or Bike Erg
800 Meter Sled Drag
100/70 Calorie Assault Bike or Bike Erg

Strict Gymnastics Skills Option

Every 90 seconds, for 18 Minutes (4 sets) of:
Station 1 = 5-10 Second Handstand Hold + 25 Foot Handstand Walk*
Station 2 = Max Unbroken Reps of Strict Muscle Ups
Station 3 = 15-30 Second L-Sit Hold
*Attempt to hold a handstand and then without coming down, move straight into
walking 25 feet on your hands.

Click here to learn more about Invictus Athlete and get started!

Invictus Athlete
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 Dynamic Mobility B.

ACTIVATION AND WARM-UP Every minute, on the minute,

Band Distracted Hip Flexor Stretch x 60 seconds for 4 minutes:

per side Tall Clean x 2 reps

Butterfly Pulse x 30 seconds *This is meant to be a drill so keep this

Hawaiian Squats x 5 reps per side light and focus on good footwork

Russian Baby Makers x 10 reps

Every 2:30, for 15 minutes (6 sets):

Two sets of: High Hang Clean x 2 reps @ 70-75%

Assault Bike x 30 seconds

Two sets of:
Over/Under Barbell x 5 reps in each direction
Clean Deadlift on a Riser x 4 reps @ 80%
Please focus on positioning.
A.
Here are a few things to think about:
Every 2:30, for 15 minutes (6 sets):
I am looking for:
Front Squat x 3 reps @ 2311
*Shoulders pinned together
*Sets 1-2 @ 65% of 1-RM Front Squat
*Vertical chest on the dip and drive
*Sets 3-4 @ 70% of 1-RM Front Squat
*Leg drive
*Sets 5-6 @ 75% of 1-RM Front Squat

Invictus Masters
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 Notes (to part C): 55+ - for time:
You may also use one of the variations below Row 1000 Meters
as a substitution for strict handstand push-ups: Strict Handstand Push-Ups x 10 reps to a 4″ riser
Knee Elevated Handstand Push-Ups Row 750 Meters
Wall Walks (do 1 wall walk for every Stationary-Dips x 25 reps
4 SHSPU) Row 500 Meters
Push-Ups x 30 reps
Push the pace on your pressing movements
because your triceps get to recover while on the D.
erg. Make your push-ups count and focus on Two-Three sets of:
proper shoulder position.
Skull Crushers x 10-15 reps @ 2111
Rest 30 seconds
C.
Standing Paloff Press x 15 reps
35-49 - for time: per side
Row 1000 Meters Rest 30 seconds
Strict Handstand Push-Ups x 20 reps
Row 750 Meters
Ring-Dips x 25 reps
Row 500 Meters
Push-Ups x 30 reps

50-54 - for time:

Row 1000 Meters
Strict Handstand Push-Ups x 15 reps to a 2″ riser
Row 750 Meters
Ring-Dips x 20 reps
Row 500 Meters
Push-Ups x 30 reps

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Invictus Masters
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 8 WEEK STRENGTH

A D.
20 minutes to build to a 1RM Back Squat Glute Ham Raises
Three sets of: Three sets of:
Back squat x 3-5 reps at 85% Glute ham raises x 8 reps
(of 1RM from above) Rest: 90s between sets
Rest 2 mins between sets
E.
B. Accessory Superset
Strict Press Three sets of:
Five sets of: GHD weighted hip
Strict Press x 5 reps extensions x 20 resp
Rest 1-2 minutes Rest as needed
Begin first set at 75% and build up over Extra-wide pronated grip
the 5 sets strict pull ups x 10 reps
Rest as needed
C.
Semi-Stiff Leg Sumo Deadlift
Three sets of:
Semi-stiff leg sumo deadlift x 8
Rest: 90s between sets
Build in weight

Click here to learn more about 8-Week Strength!

Invictus 8-Week Strength

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 WEIGHTLIFTING

A.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Press from Receiving x 5 reps
Build over the course of the 4 sets.
Followed by….
Every 2 minutes, for 8 minutes (4 sets):
D.
In 20 minutes, establish a 1-RM Enderton
Front Squat Complex
(Take the bar out of the rack. The Enderton
Front Squat complex consists of 3 reps in
total: 1st rep = 3 second pause at the bottom,

Snatch Push Press x 3 reps 2nd rep = double bounce, 3rd rep = regular

Build over the course of the 4 sets. front squat. These 3 reps = 1 rep of the
complex)

B.
E.
Every 2:30, for 25 minutes (10 sets):
Every 2 minutes, for 8 minutes (4 sets):
Slow Pull Snatch
Strict Supinated-Grip Pull-Ups x 10 reps
• Sets 1-3 = 2 reps @ 72.5% of 1-RM Snatch
• 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

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Invictus 5-Day Weightlifting

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 GYMNASTICS

Level One Level Two Level Three

A. A. A.

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

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Invictus Gymnastics
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