Please Note: Mobility and General Information for how to best use this programming can be found below Session Three at the bottom of this page.
Session One
A.
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Donkey Kick
x 6-10 reps
Interval 2 – Wall Climb x 2 reps
Interval 3 – Mini Hand Release Handstands x 6-10 reps
Followed by. . .
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 20 seconds
– – – – – – – –
Option 2 –
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Kick to Handstand on Wall x 30 seconds
*If you can perform these without trouble, attempt to kick to a handstand without touching the wall. Try to find your balance point.
Interval 2 – Nose-To-Wall Handstand Hold x 30 seconds
B.
Spend 60 seconds working on a Pike Stretch for hamstring flexibility.
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Bouncing Knees-To-Chest x 30 reps
Interval 2 – Seated Piked Double Leg Lifts x 10 reps
C.
For 30 seconds, perform one set of:
Kipping Half Pull-Up x max reps
Rest 30 seconds, then. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – C2B Elbow Drivers x 40 reps
Interval 2 – Chest-To-Bar Pull-Ups Scaled with Zero Assistance Negative @ 2020 x 8-10 reps
*If your strength isn’t yet great enough to control the descent of this pull-up, use your legs as little as possible but as a scaling option.
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 yet know hot to tape for a false grip, please watch this VIDEO.
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Full Support Hold on Low Rings x 15 seconds
Interval 2 – False Grip Static Hang x 10 seconds
*Allow your hands to pronate in order to fully extend the elbows.
Interval 3 – Squatted Muscle-Up Transition x 5 reps
Followed by. . .
Option 1 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Ring Muscle-Up Negatives Scaled x 6-8 reps (slow and controlled)
Interval 2 – Squatted Muscle-Up Transitions x 6-8 reps
– – – – – – – –
Option 2 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Ring Muscle-Up Negatives x 6-8 reps (slow and controlled)
Interval 2 – Squatted Muscle-Up Transitions x 6-8 reps
– – – – – – – –
Option 3 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Strict Ring Muscle-Up Scaled x 10 reps
Interval 2 – Elbow Drops on Box x 15 reps
B.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Ring Swings x 10 reps
*Arms should stay behind ears and legs straight.
Interval 2 – Supine Ring Swings x 10 reps
*Arms move in front of the body in the forward swing. Legs remain straight.
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Snap Pull x 10 reps + Pop Swing x 5 reps
Interval 2 – Rowing Muscle-Up Transitions x 10 reps
Session Three
A.
Option 1 –
Spend 2 minutes working on Kick to Handstand on Wall Scaled.
– – – – – – – –
Option 2 –
Every 10 seconds for two minutes (twelve sets) of:
Kick-Up to Handstand on Wall x 1 rep
– – – – – – – –
Followed by. . .
Option 1 – (if you do not yet have a strict handstand push-up)
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Wall-Facing Handstand Hold x 45 seconds
*Attempt to get your nose as close to the wall as comfortably possible.
Interval 2 – Wall Slides x 10 reps @ 2020
– – – – – – – –
Option 2 – (If you can do at least one strict handstand push-up)
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Handstand Push-Up x 1.1.1.1
*Rest 10 seconds between single reps. If you fail a rep, abort the remaining reps.
Interval 2 – Wall Slides x 10 reps @ 2020
– – – – – – – –
Followed by. . .
Option 1 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Med Ball Thoracic Opener x 45 seconds
Interval 2 – Elevated Knee Handstand Push-Ups x 10 reps
– – – – – – – –
Option 2 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Rocking Box Bridges
x 10 reps
Interval 2 – Elevated Foot Handstand Push-Ups x 10 reps
B.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Full Support Hold x 25 seconds (accumulate time if necessary)
Interval 2 – Catch Position Dips Scaled x 20 reps
*Please use the scaling option shone in the ring dips scaling option video.
Followed by. . .
For 2 minutes, perform one set of:
Ring Dip Negatives x max effort @ 32A0
*You must be able to control the descent and hold at the bottom in the catch position. If you fail a rep, rest until you are ready to try again.
_________________________________________________________________________________________
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