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.
If you are not familiar with the 50 Percent Rule, please watch this VIDEO.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Kick to Handstand Practice x 40 seconds
*Use a mat if necessary in the case that you fall over. Please utilize the 50 Percent Rule on this exercise and fight to save each handstand.
Interval 2 – Back-To-Wall Split Handstand Hold x 40 seconds
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Elbow Supported Handstand Hold x 15-20 seconds
Interval 2 – Back-To-Wall Shoulder Shrugs x 15-20 reps
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Shoulder Supported Handstand Hold x 15-20 seconds
Interval 2 – Hollow Body Bounces x 30 reps
B.
If you are not familiar with the Toes-To-Bar Mount, please watch this VIDEO.
Every 10 seconds, for 2 minutes (12 sets) of:
Strict Toes-To-Bar x 1 rep
Followed by. . .
Every 10 seconds, for 60 seconds (6 sets) of complex:
Toes-To-Bar x 2-3 reps
Followed by. . .
One set of:
L-Hang from Bar x 30 seconds
Rest 30 seconds, then. . .
For 60 seconds, perform one set of:
Kipping Toes-To-Bar x max reps
C.
If you are not familiar with the Butterfly 4 Step, please watch this VIDEO.
Every 15 seconds, for 2 minutes (4 sets) of:
Interval 1 – Narrow Grip Chest-To-Bar Pull-Up x 2 reps
Interval 2 – Wide Grip Chest-To-Bar Pull-Up x 1 rep
*If you do not yet have strict chest-to-bar pull-ups, pull the bar as low toward your chest as possible.
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of complex:
Kipping Chest-To-Bar Pull-Up x 1 + Butterfly Chest-To-Bar Pull-Up x 1
Followed by. . .
Spend 2 minutes working on large sets of Butterfly Chest-To-Bar Pull-Ups.
*The object of this exercise is to establish consistent rhythm starting from the jump to the bar and immediately into a set of Butterfly Chest-To-Bar Pull-Ups whereas all of the reps feel the same. Once you lose rhythm, drop immediately, rest and prepare for an additional set.
Session Two
A.
If you are not familiar with the False Grip for Strict Ring Muscle-Ups, please watch this VIDEO.
If you do not know how to tape for a False Grip, please watch this VIDEO.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Ring Pull-Ups with False Grip x 3 reps
*Pull the rings as low to your chest as possible.
Interval 2 – Muscle-Up Negatives on Low Rings x 3 reps @ 50A1
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of:
Strict Ring Muscle-Up x 1-2 reps
Followed by. . .
Every 10 seconds, for 60 seconds (6 sets) of:
Squatted Muscle-Up Transitions x 2 reps + Catch Position Hold (for remainder of set)
*Starting from the catch position, perform two reps of the squatted muscle-up transition and hold the catch position until the next interval has started. This means that you do not come off the rings for the entire 60 seconds.
B.
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 –Â Dynamic Ring Row x 10 reps
Interval 2 –Â Supine Ring Swing x 5 reps
Followed by. . .
Every 20 seconds, for 4 minutes (6 sets) of:
Interval 1 – Supine Snap Pull Swings x 4 reps
Interval 2Â – Kipping Ring Muscle-Up x 1 rep
Followed by. . .
Every 30 seconds, for 5 minutes (10 sets) of:
Kipping Muscle-Up to Catch Position x 4 reps (no dip to complete rep)
Followed by. . .
One set of:
Reverse Snow Angels x 30 reps @ 1010
Session Three
A.
If you are not yet familiar with the process of Handstand Push-Up Negatives, please watch this VIDEO.
For 60 seconds, perform one set of:
Handstand Push-Up Negative
x 5 reps @ 40A3
Followed by. . .
For 60 seconds, perform one set of:
Back-To-Wall Handstand Hold x 30 seconds
Followed by. . .
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Headstand Kipping Pulses x 10 reps
Interval 2 – Strict Handstand Push-Up x 3-5 reps
Followed by. . .
Every 10 seconds, for 3 minutes (18 sets) of:
Strict Handstand Push-Up x 1 rep
Followed by. . .
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Handstand Push-Up Negatives x 3 reps @ 40A1
Interval 2 – Headstand Kip to Handstand x 5 reps
B.
Every 30 seconds, for 2 minutes (4 sets) of complex:
Kipping Muscle-Up x 1 rep + Ring Dips x 4 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Reverse Dips on Box x 10 reps
Interval 2 – Hand Plank Shoulder Taps x 20 reps
Followed by. . .
Every 15 seconds, for 2 minutes (4 sets) of:
Interval 1 – Full Support Hold x 10 seconds
Interval 2 – Catch Position Dips x 5 reps