General Information:
Session Duration:
Each session, for each level, is 20 minutes in duration if all equipment is at hand and the athlete stays on task.
Mixing Levels:
Each section (part “A”, “B” or “C”) of each session is focused on a particular movement. You may need to read the programming to know which movement that section is focused on. Mixing levels to create a somewhat “personalized” program for each athlete is highly recommended. For example: If section “A” is focused on handstand walks, section “B” is focused on bar muscle-ups, and section “C” if focused on ring dips, an athlete can use section “A” from Level Two, section “B” from Level One, and section “C” from Level Three, all while keeping the day’s session at the standard 20 minutes of gymnastics work.
Options:
When “Options” are listed they are in the order of difficulty from easiest to most difficult. For example:
Option 1 – (Easiest)
Option 2 – (More difficult)
Option 3 – (Most difficult)
Choosing the right level for a particular movement:
Level One is focused on building strength and fundamental movement patterns specific to each movement. This level is focused to help you grow the ability to perform the skill in a safe and comfortable manner. You will occasionally be asked to “test” a skill, though you may experience your first completed movement (such as a Bar Muscle-Up) during your regular training or while playing around at the gym. The Invictus Gymnastics Program is focused on helping give an athlete the tools to do their skills, but it is the athlete’s responsibility to test their skills on their own time.
Level Two is for the athlete who can already perform their movements successfully but lack volume, consistency or technique. Level Two will provide useful strength and technique drills along with information to better your skill knowledge base while making sure you are performing your very best during your WOD or competitions.
Level Three is designed around the advanced competitive athlete, ranging from local competitions to Regional level competitions. The athlete following this level should be able to perform the section’s focal movement in high repetitions and with consistency. Level Three may also add skills into the workout that are not the focal movement to better compliment the athlete’s body, add an appropriate amount of fatigue, and demand an athlete to be able to think clearly while performing complicated movements. Not all of the movements in this level are typical of functional fitness competitions but will better prepare an athlete for the unexpected for competition purposes.
Tempo – What does 30X0 mean?
If you are not familiar with tempo and how to read it in your programming, watch this VIDEO. If you would like more in-depth information regarding tempo and it’s benefits, read this great ARTICLE written by Head Coach and Founder of Invictus, C.J. Martin.
Getting Coach’s Feedback:
Join the Invictus Gymnastics Facebook Group. You can ask questions, post video, make friends from around the world and support other athlete’s efforts with the program. Video submission or questions posted while tagging the coach will result in direct help.
Mobility:
Stretching on a daily basis is a necessity for gains in mobility and injury prevention. Please note that the stretches listed below are to be utilized as often as possible even though they aren’t necessarily a part of your daily programming. Additionally, a low-impact and light warm-up is always recommended before stretching, e.g. Assault Bike, a light jog, Bear Crawls, Wall Ball Shots, etc.
Please take a look at the recommended stretches and try to include them in your daily warm-up if at all possible. The stretches/warm-ups are listed in what we would consider order of importance, yet depending on the skills you are working on for the day and your own personal needs the list may (and should) change.
Banded Scarecrow (Upper Anterior Chain Opener)
Rocking Box Bridges (Thoracic Mobility)
OR
*Overhead Barbell Underarm Stretch + Wall Bridge
Straddle and Pike Stretch (Adductor and Hamstring Mobility)
Band-Assisted Lat and Hip Flexor Stretch
Single Arm Hang from Bar (Lat and Pec Stretch)
Over the Shoulder Barbell Stretch
Calf and Hamstring Combo Stretch
Banded-Assisted Cross-Pull Scap Retraction
Session One
A.
Option 1 –
For 2 minutes, perform one set of:
Kick to Handstand on Wall Scaled x max reps
*Rest as needed.
Option 2 –
Every 10 seconds, for 2 minutes (12 sets) of:
Kick to Handstand on Wall x 1 rep
*Notice that there are three different scaling options to challenge you in the video. It would be optimal to consistently perform the Kick-Up with your feet joining before hitting the wall, and hitting the wall softly with control.
Followed by. . .
Option 1 –
Every minute, on the minute, for 4 minutes (4 sets) of complex:
Wall Climb (up) + Nose-To-Wall Handstand Hold x 15 seconds + Wall Climb (down)
Option 2 –
Every minute, on the minute, for 4 minutes (4 sets) of:
Wall-Facing Split Handstand Hold x 30 seconds
*Reps count as your foot leaves the wall and returns. For this exercise, you want the least amount of reps in the 30 seconds and the least amount of time on the wall.
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Hand Plank Shoulder Taps x 20 reps
Interval 2 – Donkey Kick x 10 reps
Followed by. . .
One set of:
Finger Presses x 40 reps
B.
Option 1 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Kipping Half Toes-To-Bar x 8-10 reps
Interval 2 – Pike Stretch
x 20 seconds
Followed by. . .
Every minute, on the minute, for 2 minutes (2 sets) of:
Bouncing Knees-To-Chest x 30 seconds (max reps)
C.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Chest-To-Bar Diagonal Hold x 20 seconds
Interval 2 – Chest-To-Bar Pull-Ups Scaled x 6 reps @ 2020
Rest 60 seconds, then. . .
Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Chest-To-Bar Pull-Up Negatives 8-10 reps @ 30A1
Interval 2 – C2B PVC Benders x 30 reps (10 reps each position)
Session Two
A.
If you are not familiar with the False Grip for Strict Muscle-Ups, please watch this VIDEO.
If you do not know how to tape for a False Grip, please watch this VIDEO.
One set of:
Extensor Stretch for False Grip x 30 seconds
Rest 30 seconds, then. . .
Every 15 seconds, for 2 minutes (8 sets) of:
False Grip Static Hang
x 5 seconds
*Palms should face forward (pronated) to achieve full extension of the elbow.
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Ring Pull-Up Negatives with False Grip x 3 reps @41A1
Interval 2 – Elbow Drops on Box x 6-8 reps
Followed by. . .
Every 30 seconds, for 60 seconds (1 set) of:
Interval 1 – Full Support Hold x max effort (30 second cap)
Interval 2 – Catch Position Hold x max effort (30 second cap)
B.
One set of:
Ring Swing x 10 reps
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Box Jump-Up to Low Catch x 10 reps
Interval 2 – Supine Ring Swing x 8-10 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 –Â Muscle-Up Transition (with feet on floor) x 5 reps
Interval 2 – Catch Position Swing x 5 reps
Followed by. . .
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Dynamic Ring Row x 6 reps
Interval 2 – Banded Face Pulls x 15 reps
Session Three
A.
For 60 seconds, perform one set of:
Three Quarter Handstand Practice x 60 seconds
Followed by. . .
Option 1 (If you are not yet comfortable kicking to a handstand against a wall) –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Kick-Up to Handstand on Wall Scaled x 30 seconds
Interval 2 –Â Overhead Barbell Underarm Stretch x 30 seconds
Option 2 (If you are comfortable kicking up to a handstand against a wall) –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Back-To-Wall Handstand Hold x 30 seconds
Interval 2 – Med Ball Thoracic Opener x 30 seconds
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Elevated Knee Handstand Push-Ups x 10-15 reps
Followed by . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Kipping Headstand Pulses x 10-15 reps
*If you feel ANY kind of neck pain, stop immediately and default to Wall Climb x 2 reps.
Interval 2 – V-Up x 10-15 reps
B.
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Ring Dip Negatives x 4 reps @ 31A1
Interval 2 – Hand Plank x 20 seconds
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Reverse Dips on Box x 4 reps @ 31A1
Interval 2 – Elbow Plank x 20 seconds