Inside the Invictus Masters Program on SugarWOD with Coach Nichole Kribs

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Masters competitors and motivated masters athletes juggle real life—careers, families, and recovery needs that evolve with time. That’s why the Invictus Masters Program on SugarWOD focuses on a repeatable weekly structure, daily activation, and clear guidance on when to push and when to pull back. Coach Nichole Kribs, longtime Invictus coach and architect of the Masters track, shares how it works on SugarWOD and why a smart dose of strength, skill, and recovery wins.

“You do not need to do more volume. It’s not about quantity. It’s about how quickly you can recover.”

Watch the full interview with Nichole and Lindsey Wellington (SugarWOD), here:

Nichole Kribs’ Journey to Invictus

The Genesis of the Invictus Masters Program

In the early 2010s, there weren’t many masters-specific options. Invictus offered a free competition program on their site, and masters athletes began qualifying while still asking how to adjust training for their age groups. In response, Invictus launched a dedicated Masters program circa late 2013/early 2014, their first paid online program, to meet that demand.

The gap it filled: practical age-group adjustments, a strength-biased plan rooted in daily activation, and clear guidance on recovery so athletes could perform and stay healthy.

Structure & Philosophy of the Invictus Masters Program on SugarWOD

Weekly Shape (5 Training Days)

• Five days of official programming each week.
• Daily mobility/activation to prep joints and tissues before the main work.
• A consistent strength bias year-round.
• Two sessions per week dedicated to skill development (focus varies by season).

Seasonal focus:

• Off-season: strict work and building foundations (e.g., strict gymnastics strength).
• Pre-Open/In-season: progression toward more dynamic gymnastics and conditioning exposures.

Recovery Rhythm

• Thursday: encouraged active recovery (e.g., Zone 2 or a full day off if needed).
• Sunday: full rest day.
• Deload weeks every 8–10 weeks to reset and come back fresh.

Guiding principle:
Recovery beats volume. If recovery is poor—sleep is off, motivation dips, injury risk rises—pull back. The goal is not to stack sessions; it’s to adapt to the right dose so athletes can keep showing up.

Coach’s Tip
Recover to progress. Follow the weekly rhythm (active recovery Thursday, full rest Sunday) and honor deload weeks every 8–10 weeks. If you’re dragging into sessions or nagging pains stack up, that’s your cue to reduce volume and protect long-term progress.

Age-Bracket Adjustments

Invictus keeps strength work similar across age groups, often around 60–70% work. Nichole may limit repeated exposures above ~85% for older brackets. Most of the age-group tailoring lives in:

• Conditioning: adjust volume and loading.
• Gymnastics: adjust movement selection and range of motion as needed.

Adjustments are informed by recent Games and qualifier standards plus Invictus’ own athlete data.

Skill Development (2x per week)

• Off-season: more strict work and tendons/connective tissue prep.
• In-season: more dynamic skills layered on a stable strength base.

Joining mid-season? Nichole encourages athletes to email her, outline training history and schedule, and get personalized suggestions on what to keep, what to trim, and how to ramp safely.

Success Stories & Program Impact

Nichole credits thoughtful programming and balanced volume for performance on the field: “Less is better” when it keeps athletes healthy and excited to compete. Pushing high volume has a place, but not all the time.

• This year, Invictus had 12 age-group athletes going to the Games.
• The thread across successful outings: arrive healthy, not rundown; build capacity without constantly chasing more.

Just as meaningful, wins aren’t limited to the Games floor. Many masters in the program carry full lives—work, families, caregiving—and still find wins such as regaining a bar muscle-up after years away. Nichole loves seeing doubts turn into confidence: athletes who thought they “didn’t deserve to be there” step onto the floor, PR, or execute with poise.

We’ve had the most success when athletes are more balanced in their training because their bodies recovered—they go into Games injury-free and excited versus rundown.

Community & Support

Invictus pairs structure with access and accountability:

• Coaching access: New members receive an email from Nichole and can email her directly with questions for tailored suggestions—especially helpful if joining mid-season or training 60 minutes instead of 75–90.
• Feedback loop: A Facebook group where athletes post videos, get feedback from Nichole and Coach Nunu, and encourage one another.
• On SugarWOD: Athletes log results and comments daily, building a record of progress and a community habit that makes training stick.

Start, Then Reach Out

For Nichole, the best part of coaching isn’t just medals—it’s the shift when an athlete believes they belong. On the elite side, that confidence shows up as better event execution. In everyday training, it looks like hitting a milestone again—the skill you once had, now reclaimed.

If you’re on the fence, Nichole’s advice is simple: start, then reach out. She’ll help you tailor the plan to your goals and schedule, and the community will keep you moving forward—strong, skilled, and recovered.

FAQ

Q1: How many days per week is Invictus Masters?
A: Five training days are programmed, with daily mobility/activation. Thursday is typically active recovery; Sunday is full rest.

Q2: Is this program high volume?
A: The plan is strength-biased and balanced. Nichole emphasizes recovery over chasing volume; more is not always better.

Q3: How are different age brackets adjusted?
A: Strength work stays similar across groups (often built around 60–70%). Most adjustments occur in conditioning loads/volume and gymnastics movement or range of motion. Older groups may avoid frequent exposures above ~85%.

Q4: What if I join mid-season or only have 60 minutes?
A: Join first, then email Nichole. You’ll get her information when you sign up. She’ll suggest what to prioritize and what to trim so you can progress safely within your schedule.

Q5: How often are deloads?
A: Nichole programs deload weeks every 8–10 weeks to support recovery and long-term progress.

Q6: What kind of skill work should I expect?
A: Two skill sessions weekly. Off-season leans strict (e.g., strict gymnastics). Closer to the Open, skills become more dynamic on top of a solid strength base.

Q7: What support do I get beyond the daily plan?
A: Coaching access via email, a supportive Facebook group (feedback from Nichole and Coach Nunu), and community accountability through SugarWOD logging and comments.

How to Start If You’re New or Short on Time

• Begin with 5 days programmed but plan on 3–4 if that fits life now.
• Keep daily mobility/activation—it sets up safer sessions.
• Hit the strength bias first; add conditioning after.
• Choose one skill focus from the two weekly sessions to start.
• Respect active recovery (Thu) and rest (Sun); don’t skip deload weeks.

Get Started with the Invictus Masters Program on SugarWOD

Invictus Masters program is live on the SugarWOD Marketplace. Click the link below and get started today and reach out to Nichole and the rest of the community when you’re ready!