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.
Every 30 seconds, for 2 minutes (2 sets) of complex:
Interval 1 – Front-Weighted Pistol Balance x 15 seconds (right leg) + Pistol Balance Leg Lift x 10 reps
Interval 2 – Front-Weighted Pistol Balance x 15 seconds (left leg) + Pistol Balance Leg Lift x 10 reps
Followed by. . .
Option 1 –
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Front-Weighted Pistol Squat Negative x 4 reps @ 31A0 (right leg)
Interval 2 – Front-Weighted Pistol Squat Negative x 4 reps @ 31A0 (left leg)
– – – – – – – –
Option 2 –
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Pistol Squat Negative x 4 reps @ 31A0 (right leg)
Interval 2 – Pistol Squat Negative x 4 reps @ 31A0 (left leg)
– – – – – – – –
Followed by. . .
Option 1 –
Every minute, on the minute, for 2 minutes (2 sets) of:
Band-Assisted Pistol Squat x 12 reps (6 reps each leg, alternating)
– – – – – – – –
Option 2 –
For 2 minutes, perform one set of:
Candlestick Roll to Pistol Squat x 16 reps (8 reps each leg)
– – – – – – – –
Option 3 –
For 2 minutes, perform one set of:
Alternating Pistol Squat x max reps
– – – – – – – –
B.
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Chin Hang Hold x 10-15 seconds
Interval 2 – Lat Insertion Pull-Ups x 10 seconds (max reps)
Interval 3 – Kipping Half Pull-Up x 5 reps
*Use extreme caution if kipping pull-ups aren’t in your normal regimen.
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Chest-To-Bar Pull-Up Scaled with Zero Assistance Negative x 6-8 reps @ 2020
Followed by. . .
Every minute, on the minute, for 3 minutes (1 set) of:
Interval 1 – Med Ball Thoracic Opener x 45 seconds
Interval 2 – Supine Table Hold x 45 seconds
Interval 3 – Twisted Cross x 60 seconds (30 seconds each arm)
C.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Tuck Rock x 20 reps
Interval 2 – L-Sit Lifts on Box x 15 reps
Followed by. . .
For 60 seconds, perform one set of:
Straight Leg Bottom Balance x 60 seconds
Session Two
A.
If you are not familiar with the three most important hand placements for handstand work, please watch this VIDEO.
Option 1 –
Every 90 seconds, for 6 minutes (2 sets) of:
Interval 1 – Kick to Handstand on Wall Scaled
x 45 seconds effort
Interval 2 – Handstand Marching with Feet on Box x 45 seconds effort
– – – – – – – –
Option 2 –
Every 90 seconds, for 6 minutes (2 sets) of:
Interval 1 – Kick to Handstand on Wall (with hands turned out) x 45 seconds effort
*Attempt the have feet together and hitting the wall as softly as possible.
Interval 2 – Wall-Facing Handstand Marching x 45 seconds effort
– – – – – – – –
Followed by. . .
Option 1 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Single Leg Thigh Taps x 10 reps
Interval 2 – Reverse Snow Angels x 15 reps
– – – – – – – –
Option 2 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Freestanding Handstand Marching x 45 seconds effort
*Regardless of how proficient you are at this movement, move each hand at least once. Marching can go backward, forward or no direction. The object is to move your hands. As you proceed attempt to move a hand once more than the last time.
Interval 2 – Reverse Snow Angels x 15 reps
– – – – – – – –
Followed by. . .
One set of each:
Med Ball Thoracic Opener x 45 seconds
Rest 15 seconds
Hand Plank Shoulder Taps x 60 seconds (max reps)
B.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Incline Push-Ups on 30″ Box x 20 reps
Interval 2 – Hand Plank Hold x 45 seconds
Followed by. . .
Every minute, on the minute, for 2 minutes (2 sets) of:
Push-Up Negatives x 10 reps @ 30A1
Session Three
A.
If you are not familiar with the Rope Foot Hold technique, please watch this VIDEO.
Option One – (If you do not yet know how to climb a rope)
Every 30 seconds for 3 minutes (3 sets) of:
Interval 1 – Rope Hang Hold x 10-15 seconds (right hand on top)
Interval 2 – Rope Hang Hold x 10-15 seconds (left hand on top)
– – – – – – – –
Option Two – (If you can already climb rope but you get fatigued easily)
Every minute, on the minute, for 3 minutes (3 sets) of complex:
Rope Hang Hold x 10 seconds + climb three steps up the rope + Rope Hang Hold x 10 seconds
– – – – – – – –
Followed by. . .
Every 30 seconds, for 5 minutes (5 sets) of:
Interval 1 – Rope Pull-Up from Box (with feet on floor) x 5 reps (right hand on top)
Interval 2 – Rope Pull-Up from Box (with feet on floor) x 5 reps (left hand on top)
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Rope Climb x 30 seconds (max effort)
B.
If you are not aware of the value of knee height during bar muscle-ups, please watch this VIDEO.
Every minute, on the minute, for 9 minute (3 sets) of:
Interval 1 – Box Jump-Up to Support x 10 reps
Interval 2 – Kipping Knees-To-Chest x 15 reps
Interval 3 – Kipping Back Slides x 20 reps