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 proper hand placement for handstand work, please watch this VIDEO.
For the fundamentals of a kick to handstand, please watch this VIDEO.
Option 1 –
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Kick to Handstand on Wall Scaled x 30 seconds
Interval 2 – Three Quarter Handstand on Wall x 30 seconds
Option 2 –
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Back-To-Wall Handstand Hold x 30 seconds
Interval 2 – Wall-Facing Split Handstand Hold
x 30 seconds
Immediately followed by. . .
For 60 seconds, perform one set of:
Donkey Kicks x max reps
B.
For 60 seconds, perform one set of:
Pike Stretch x 45 seconds
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Kipping Knees-To-Chest x 10-12 reps
Interval 2 – Seated Piked Double Leg Lifts x 20-24 reps
Immediately followed by. . .
For 60 seconds, perform one set of:
Kipping Half Toes-To-Bar x max reps
*Use this time to learn your kipping rhythm. Continue to lift your legs higher each rep until you feel your rhythm change, then decrease height to regain rhythm. These do not need to be unbroken.
C.
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Chest-To-Bar Pull-Ups Scaled
x 10 reps @ 20X1
Interval 2 – Chest-To-Bar Diagonal Hold x 40 seconds
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Lat Insertion Pull-Ups x 6-10 reps
Interval 2 – Kipping Half Pull-Up x 6-10 reps
Session Two
A.
If you are not familiar with the False Grip for Strict Ring Muscle-Ups, watch this VIDEO
.
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Full Support Hold x 20 seconds
Interval 2 – Catch Position Hold x 10 seconds (accumulate time if necessary)
Interval 3 – Ring Dip Negatives x 4 reps @ 31A1
Followed by. . .
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Band-Assisted Strict Ring Muscle-Up x 6 reps
Interval 2 – Ring Pull-Ups Scaled x 6 reps
Interval 3 – Squatted Muscle-Up Transition x 6 reps
*The squatted muscle-up transitions are the transition only. Shoulders should be as near to the rings as possible for the duration of the reps (no pull-up nor dip)
Followed by. . .
Option 1 –
Every minute, on the minute, for 3 minutes (3 sets) of:
Strict Ring Muscle-Up Negative Scaled x 5 reps
Option 2 –
Every minute, on the minute, for 3 minutes (3 sets) of:
Strict Ring Muscle-Up Negative x 5 reps
Option 3 –
Every minute, on the minute, for 3 minutes (3 sets) of:
Strict Muscle-Up x 1 rep
*If you have never done a strict ring muscle-up, NOW IS YOUR CHANCE!
B.
Every 30 seconds, for 4 minutes (2 sets) of:
Interval 1 – Snap Pulls x 10 reps
Interval 2 – Supine Snap Pulls on Low Rings x 10 reps
Interval 3 – Pop Swing x 6 reps
Interval 4 – Rowing Transition Lifter on Low Rings x 6 reps
Followed by. . .
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Ring Swings x 8 reps
Interval 2 – Rowing Transitions on Low Rings x 6 reps
Followed by. . .
Option 1 –
For 60 seconds, perform one set of:
Rings-To-Shoulders Transitions x max reps
Option 2 –
For 60 seconds, perform one set of:
Muscle-Up Transitions with Feet on Box x max reps
Option 3 –
For 60 seconds, perform one set of:
Kipping Ring Muscle-Up x 1 rep
*If you have never completed a full muscle-up, NOW IS YOUR CHANCE!
Session Three
A.
Option 1 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Kick to Handstand on Wall Scaled x 40 seconds effort
Interval 2 – Headstand Hold on Wall x 20-30 seconds
– – – – – – – –
Option 2 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Kick to Handstand on Wall x 8-10 reps
Interval 2 – Headstand Kipping Pulses x 16-20 reps
– – – – – – – –
Followed by. . .
Option 1 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Elevated Knee Handstand Push-Up x 10-12 reps
Interval 2 – Nose-To-Wall Handstand Hold x 30 seconds
*If this is difficult for you, walk your hands as close to the wall as possible and hold position.
– – – – – – – –
Option 2 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Box Bridged Handstand Push-Up x 10-12 reps
Interval 2 – Back-To-Wall Handstand Hold x 30-40 seconds
– – – – – – – –
Followed by. . .
Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Reverse Snow Angels x 10 reps @ 3021
Interval 2 – Wall Slide x 10 reps @ 3030
B.
Every 30 seconds for 3 minutes (2 sets) of:
Interval 1 – Full Support Hold x 15 seconds
Interval 2 – Box Shoulder Shrugs x 10 reps
Interval 3 – Ring Dip Negatives x 5 reps @ 40A1
Followed by. . .
Option 1 –
Every 15 seconds, for 2 minutes (8 sets) of:
Catch Position Hold x 5 seconds
Option 2 –
Every 15 seconds, for 2 minutes (8 sets) of:
Catch Position Dips x 5 reps
Follwed by. . .
For 60 seconds, perform one set of:
Ring Dips with Scaling Option x max reps
Is this option to be done with rising MU transition?
For 60 seconds, perform one set of:
Muscle-Up Transitions with Feet on Box x max reps