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 three most important hand positions for successful handstand work, please watch this VIDEO.
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 – Elbow Supported Handstand Hold x 40 seconds
Interval 2 – Back-To-Wall Split Handstand Hold x 40 seconds
Followed by. . .
Spend 60 seconds performing one set of:
Static Handstand Hold x max effort
*If while performing the handstand you need to adjust your hands (walk) to regain balance, that is OK. Accumulate as much time on your hands as possible.
Immediately followed by. . .
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Finger Presses x 20 reps
Interval 2 – Back-To-Wall Handstand Finger Press Away x 30 seconds effort
B.
If you are not familiar with the Toes-To-Bar Mount, please watch this VIDEO.
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – L-Hang from Bar x 20 seconds
Interval 2 – Kipping Toes-To-Bar x 8-10 reps
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Strict Toes-To-Bar
x 8-10 reps
Interval 2 – Elbow Jacks x 30 reps
C.
If you are not familiar with the Butterfly 4-Step, please watch this VIDEO. Though the video is based on a butterfly pull-up and not chest-to-bar, the timing and mechanics are the same.
Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Chest-To-Bar Pull-Up Negative x 6 reps @ 41A1
Interval 2 – Pull-Up Pulses x 10-12 reps
Option 2 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Wide Grip Chest-To-Bar Pull-Up x 6 reps @ 21X1
Interval 2 – Wide Grip Lat Insertion Pull-Ups x 12 reps
Followed by. . .
Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Kipping or Butterfly Chest-To-Bar Pull-Ups x 30 seconds (max reps)
Interval 2 – Jumping Chest-To-Bar Pull-Ups x 60 seconds (max reps)
Session Two
A.
For 60 seconds, perform one set of:
Extensor Stretch for False Grip x 60 seconds
Followed by. . .
Option 1 –
Every minute, on the minute, for 5 minutes (5 sets) of:
Banded Assisted Strict Muscle-Up Transitions x 6-8 reps
Option 2 –
Every minute, on the minute, for 5 minutes (5 sets) of:
Strict Muscle-Up to Catch Position x 5 reps
Followed by. . .
Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Ring Dip Negatives x 10 reps @ 30A0
Interval 2 – Ring Pull-Ups with False Grip x 5 reps
*Try to bring the rings as low to your chest as possible, pressing downward on the rings. The goal is to pull-up so high that you begin to feel it in your triceps insertion just above your elbow.
Option 2 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Ring Muscle-Up Negative x 4 reps (slow and controlled, 6 second descent)
Interval 2 – Strict Ring Muscle-Up Scaled x 6-8 reps
B.
Every 10 seconds, for 60 seconds (6 sets) of:
Cast Swing x 1 rep
Followed by. . .
Every 20 seconds, for 3 minutes (9 sets) of complex:
Cast Swing x 1 rep + Shove Pop Swing x 1 rep
Followed by. . .
Every 30 seconds, for 4 minutes (8 sets) of:
Mounting Ring Muscle-Up x 1 rep
Followed by. . .
One set of each:
Prone Cuban Press (full range of motion) x 10 reps
Prone Cuban Press Positions 1-6 x 15 reps (each position)
Session Three
A.
If you are not familiar with the process of Handstand Push-Up Negatives and Tempo, please watch this VIDEO
.
Every 10 seconds, for 60 seconds (6 sets) of:
Strict Handstand Push-Up x 1 rep
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Rocking Box Bridge x 15 reps
Interval 2 – Headstand on Wall x 30 seconds
Followed by. . .
Every 20 seconds, for 3 minutes (1 set) of:
Interval 1 – Strict Handstand Push-Up x 3 reps
Interval 2 – Strict Handstand Push-Up to 2″ Deficit x 3 reps
Interval 3 – Strict Handstand Push-Up to 2″ Deficit x 2 reps
Interval 4 – Strict Handstand Push-Up to 2″ Deficit x 2 reps
Interval 5 – Strict Handstand Push-Up to 4″ Deficit x 2 reps
Interval 6 – Strict Handstand Push-Up to 4″ Deficit x 1 rep
Interval 7 – Strict Handstand Push-Up to 6″ Deficit x 1 rep
Interval 8 – Strict Handstand Push-Up to 7″ Deficit x 1 rep
Interval 9 – Strict Handstand Push-Up to 8″ Deficit x 1 rep
*If at any time you fail a rep, continue the rep scheme as assigned per interval and apply a Handstand Push-Up Negative @ 50A1. You may continue to add deficit so long as you control your descent to the floor. If you begin to lose tension and hit your head hard, lessen the amount of depth in your deficit as necessary to keep your neck safe.
Rest 60 seconds, then. . .
Every 10 seconds, for 2 minutes (12 sets) of:
Headstand Kip-Up to Handstand (with or without deficit) x 1 rep
*Use the depth that you finished the last set with safely. If you fail a rep, remove the deficit as necessary to complete your reps.
B.
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Full Support Hold x 20 seconds
Interval 2 – Catch Position Hold x 10 seconds
Followed by. . .
Every 45 seconds, for 6 minutes (4 sets) of:
Interval 1 – 1/4 Ring Dip x 15 reps (Slight bend in the arms to complete lock-out)
Interval 2 – Catch Position Dips x 10 reps
Followed by. . .
For 60 seconds, perform one set of:
Ring Dips Scaled x max reps