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 –
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Kick to Handstand on Wall Scaled x 25 seconds effort
Interval 2 – Donkey Kicks x 10 reps
Option 2 –
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Kick to Handstand on Wall x 6-8 reps
Interval 2 – Donkey Kicks x 12-15 reps
Followed by. . .
Option 1 –
Every 30 seconds, for 2 minutes (4 sets) of:
Three Quarter Handstand Hold on Wall x 15 seconds
Option 2 –
Every 30 seconds, for 2 minutes (4 sets) of:
Wall Climb x 2 reps (make your best attempt to touch your nose to the wall, yet avoid your legs or torso touching; only feet and nose touch the wall)
Followed by. . .
One set of:
Finger Presses x 30 reps @ 2020
B.
If you are not familiar with the Toes-To-Bar Mount, please watch this VIDEO.
Every 30Â seconds, for 3 minutes (3 sets) of:
Interval 1 – Banded Reverse V-Up x 10 reps
*Use a light band.
Interval 2 – Kipping Knees-To-Chest x 10 reps
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Elbow Jacks x 20 reps
Interval 2 – Straight Body Ceiling Reaching Crunches x 20 reps
Followed by. . .
For 60 seconds, perform one set of:
Bouncing Knees-To-Chest x max reps
C.
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Half Pull-Up x 4 reps
Interval 2 – Lat Insertion Pull-Ups x 6 reps
Interval 3 – Chest-To-Bar Pull-Ups Scaled x 8 reps
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Jumping Pull-Ups x 16 reps
Interval 2 – Chest-To-Bar Elbow Drivers x 16 reps
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.
One set of:
Extensor Stretch for False Grip x 30 seconds
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Ring Dips with Scaling Option x 8 reps
Interval 2 – Squatted Muscle-Up Transitions x 4 reps
Followed by. . .
Three sets of:
Strict Muscle-Up Attempt x 1 rep
Rest 20 seconds between attempts.
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Ring Pull-Up Negatives (false grip preferred – neutral grip okay) x 8 reps @ 30A1
Interval 2 – Banded Strict Muscle-Up x 8-10 reps
*Adjust the band tension as necessary to challenge you.
B.
If you are not aware of the importance of the Snap Pull for Kipping Ring Muscle-Ups, please watch this VIDEO.
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Scap Pull-Ups on Rings x 15 reps
Interval 2 –Â Ring Swings x 10Â reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Supine Snap Pulls on Low Rings x 15 reps
Interval 2 –Â Dynamic Ring Row x 10 reps
Rest 30 seconds, then. . .
Three sets of:
Kipping Muscle-Up Attempt x 1 rep
*Be very aggressive with the snap pull before the transition.
Rest 20 seconds between sets
Followed by. . .
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Box Jump-Up to Full Support x 6-8 reps
Interval 2 – Catch Position Dips x 6-8 reps
Interval 3 – Full Support Hold x 10 seconds
Session Three
A.
For 60 seconds, perform one set of:
Med Ball Thoracic Opener x 45 seconds
Followed by. . .
Option 1 –
Every minute, on the minute, for 3 minutes (2 sets) of:
Interval 1 – Headstand Practice (against wall) x 30 seconds
Interval 2 –Â Kick to Handstand on Wall Scaled x 30 seconds effort
Option 2 –
Every minute, on the minute, for 3 minutes (2 sets) of:
Interval 1 – Headstand Practice (against wall) x 30 seconds
Interval 2 – Back-To-Wall Handstand Hold x 30 seconds effort
Followed by. . .
Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Reverse Snow Angels x 10 reps @ 2020
Interval 2 – Elevated Knee Handstand Push-Ups x 10-15 reps
Option 2 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1Â – Reverse Snow Angels x 10 reps @ 2020
Interval 2 – Handstand Push-Up Negative x 8 reps @ 30A1
Followed by. . .
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Wall Slides x 6 reps @ 2020
Interval 2 – Headstand Practice (against wall) x 20 seconds
Rest 60 seconds, then. . .
Option 1 –
For 60 seconds, perform one set of:
Elevated Knee Handstand Push-Ups x max reps
Option 2 –
For 60 seconds, perform one set of:
Hamstring Curl Handstand Push-Up x max reps
B.
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Ring Dip Negatives x 5 reps @ 40A0
Interval 2 – Full Support Hold x 10-20 seconds
*Push yourself to last as close to 20 seconds as possible.
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Ring Dips with Scaling Options x 6-8 reps
Interval 2 – Catch Position Knees-To-Chest x 5 reps
Followed by. . .
For 60 seconds, perform one set of:
Reverse Snow Angels x max reps