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 60 seconds (1 set) of complex:
Interval 1 – Pistol Squat Balance (right leg) x 15 seconds + Air Squat x 5 reps
Interval 2 – Pistol Squat Balance (left leg) x 15 secondsd + Air Squat x 5 reps
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Pistol Balance Pulses x 8-10 reps (right leg)
Interval 2 – Pistol Balance Pulses x 8-10 reps (left leg)
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Weighted Pistol Squat Negatives x 6-8 reps (alternate legs each rep) @ 41A0
Rest 60 seconds, then. . .
Every minute, on the minute, for 4 minutes (4 sets) of:
Alternating Pistol Squat x 16 reps
B.
If you are not familiar with the Butterfly 4 Step, please watch this VIDEO.
Every 30 seconds, for 2 minutes (4 sets) of:
Interval 1 – Half Pull-Up x 5 reps
Interval 2 – Pull-Up Pulses x 5 reps
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Strict Pull-Up x 2-3 reps + Kipping Pull-Up x 2-3 reps
Followed by. . .
Option 1 –
For 60 seconds, perform one set of:
Butterfly Pull-Up Practice
x 60 seconds
– – – – – – – –
Option 2 –
For 60 seconds, perform one set of:
Kipping Pull-Up x max reps
– – – – – – – –
Option 3 –
For 60 seconds, perform one set of:
Butterfly Pull-Ups x max reps
C.
Every 20 seconds, for 4 minutes (4 sets) of:
Interval 1 – L-Sit on Kettlebells x 10 seconds
Interval 2 – Elbow Jacks x 10 reps
Interval 3 – V-Up x 10 reps
Session Two
A.
Every minute, on the minute, for 4 minutes (4 sets) of:
Interval 1 – Back-To-Wall Donkey Kicks x 6-10 reps
Interval 2 – Kick to Handstand Practice (freestanding) x 45 seconds
Followed by. . .
For 60 seconds, perform one set of:
Wall-Facing Handstand Shoulder Shrugs x 30 reps
Followed by. . .
Option 1 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Freestanding Handstand Marching x 10 reps
Interval 2 – Side Pressing Handstand Walk x 2-3 meters
– – – – – – – –
Option 2 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Freestanding Handstand Marching x 16 reps
Interval 2 – Handstand Walk x 2-3 meters
– – – – – – – –
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Single Leg Thigh Taps x 10 reps
Interval 2 – Handstand Walk x 2-3 meters
Followed by. . .
For 3 minutes, perform one set of:
Back-To-Wall Handstand Hold x max effort
*If you fall, kick back up to the wall immediately to be in the handstand position for as much time in the 3 minutes as possible.
B.
For 60 seconds, perform one set of:
Tempo Push-Ups x 10 reps @ 31X1
Rest 60 seconds, then. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Elevated Foot Push-Ups x 7 reps
Interval 2 – Straight Leg Bottom Balance x 20 seconds
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Dynamic Push-Ups on 20″ Box x 10 reps
Interval 2 – Supine Table Hold x 20 seconds
Session Three
A.
One set of:
Rope Pull-Ups from L-Sit on Floor x 10 reps (alternate hands)
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Rope Climb x 1 rep
*Utilize the Rope Climb Mount to get you a higher start on your rope climb.
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Toes-To-Rope x 5 reps
Interval 2 – Rope Pull-Up Taps x 4 reps (alternate hands)
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Rope Hang Knees-To-Armpit x 10 reps
Interval 2 – 2 sets of complex: Rope Climb Mount + Rope Pinch to Stand
B.
For 60 seconds, perform one set of:
Kipping Back Slide x 45 seconds (max effort)
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Muscle-Up Bar Pull x 5 reps
Interval 2 – Arch Under Bar Jump to Support x 5 reps
Followed by. . .
Option 1 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Strict Knees-To-Armpits x 5 reps
Interval 2 – Stem Riser x 5 reps
– – – – – – – –
Option 2 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Strict Knees-To-Bar x 4 reps
Interval 2 – Stem Riser x 6 reps
– – – – – – – –
Followed by. . .
For 60 seconds, perform one set of:
Kipping Back Slide x 45 seconds (max effort)
Followed by. . .
Option 1 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Target Reach Swing x 6 reps
Interval 2 – Air Chair Swing x 3 reps
– – – – – – – –
Option 2 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – 3 sets of complex: Target Reach Swing + Air Chair Swing
*The Target Reach Swing is the forward swing and the Air Chair is the backward swing. Reset between sets.
Interval 2 – Bar Muscle-Up x 2 reps
*These can be two single bar muscle-ups or two contiguous reps.
– – – – – – – –
Followed by. . .
For 60 seconds, perform:
Bar Muscle-Up x 1 rep
*Reset on between reps, starting from the ground each time. Perform as many single Bar Muscle-Ups as possible within the time cap.