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
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.
Option 1 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Donkey Kicks to Wall (3 stage) x 10 reps
*Try to control your descent to the floor, landing as softly and quietly as possible.
Interval 2 – Kick to Handstand on Wall Scaled
x 30-40 seconds effort
– – – – – – – –
Option 2 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Back-To-Wall Handstand Hold x 30-40 seconds
Interval 2 – Kick to Freestand Handstand x 30-40 seconds
*Use this interval to work on proper hand and foot positioning for the handstand to create consistency. Attempt to get your feet together each kick.
– – – – – – – –
Followed by. . .
For 60 seconds, perform one set of:
Frog Stand x max effort
B.
If you are not familiar with the toes-to-bar mount, please watch this VIDEO.
Every 5 seconds, for 60 seconds (12 sets) of:
Target Reach Swing x 1 rep
*Start from the floor each rep.
Followed by. . .
Every 10 seconds, for 2 minutes (12 sets) of:
Kipping Knees-To-Chest x 2 reps
*Utilize the target reach swing to attempt to find rhythm in your kipping movement. Both reps should feel relatively identical.
Rest 60 seconds, then. . .
For 60 seconds, perform one set of:
Kipping Half Toes-To-Bar x max reps
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Bouncing Knees-To-Chest x 15 reps
C.
*There are a total of 60 scaled chest-to-bar pull-ups in this section. Be sure to achieve full range of motion for each rep. Use your legs as much as necessary and keep your body as vertical as possible.
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Chest-To-Bar Pull-Up Scaled x 15 reps
Interval 2 – Chest-To-Bar Pull-Up Pulses x 30 reps
Followed by. . .
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Chest-To-Bar Pull-Up Scaled x 15 reps
Interval 2 – Chest-To-Bar Diagonal Hold x 30 seconds
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 how to tape for the false grip, please watch this VIDEO.
Option One –
Every 15 seconds, for 6 minutes (6 sets) of:
Interval 1 – False Grip Static Hang x 5 seconds
Interval 2 – Catch Position Hold x 5 seconds
*Place your feet on the floor and use them as needed.
Interval 3 – Full Support Hold x 5 seconds
Interval 4 – Ring Dips with Scaling Option x 3 reps
– – – – – – – –
Option Two –
Every 30 seconds, for 6 minutes (3 sets) of:
Interval 1 – Ring Pull-Up Negatives x 4 reps @ 40A0
Interval 2 – Catch Position Hold x 5-10 seconds
Interval 3 – Full Support Hold x 10-15 seconds
Interval 4 – Ring Dips with Scaling Options x 6-8 reps
– – – – – – – –
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Squatted Strict Muscle-Up Transitions x 4 reps
Interval 2 – Band Assisted Strict Muscle-Up Transitions x 3 reps
Rest 30 seconds, then. . .
For 30 seconds, perform one set of:
Box Jump to Full Support on Rings x max reps
B.
For 60 seconds, perform one set of:
Ring Hang Warm-Up
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Ring Swings x 6 reps
Followed by. . .
Option One –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Rowing Muscle-Up Transition with Feet on Floor x 5 reps
Interval 2 – Dynamic Ring Row x 10 reps
Option Two –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Muscle-Up Transition with Feet on Box x 4 reps
Interval 2 – Dynamic Ring Row x 10 reps
Followed by. . .
Every minute, on the minute, for 3 minutes (1 set) of:
Interval 1 – Prone Cuban Press for Ring Muscle-Up (full range) x 10 reps
Interval 2 – Reverse Dips on Box x 20 reps
Interval 3 – Snap Pull x 30 reps
Session Three
A.
Every 30 seconds, for 60 seconds (1 set) of:
Interval 1 – Hand Plank Shoulder Circles x 30 seconds (clockwise)
Interval 2 – Hand Plank Shoulder Circles x 30 seconds (counterclockwise)
Followed by. . .
Option One (If you have not yet learned how to kick to handstand on the wall) –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Kick-Up to Handstand on Wall Scaled x 30 seconds
Interval 2 – Wall Slides x 5 reps @ 3030
– – – – – – – –
Option Two (If you are comfortable kicking up to a handstand against a wall) –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Back-To-Wall Handstand Hold x 30 seconds
Interval 2 – Rocking Box Bridge x 30 seconds
– – – – – – – –
Followed by. . . .
Option 1 –
Every 30 seconds, for 4 minutes (8 sets) of:
Elevated Knee Handstand Push-Up x 5-8 reps
– – – – – – – –
Option 2 –
Every 30 seconds, for 4 minutes (8 sets) of:
Elevated Foot Handstand Push-Up x 4-8 reps
– – – – – – – –
Option 3 –
Every minute, on the minute, for 4 minutes (4 sets) of:
Hamstring Curl Handstand Push-Up x 4-8 reps
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Wall-Facing Handstand Shoulder Shrugs x 20 reps
B.
Every 20 seconds, for 2 minutes (3 sets) of:
Interval 1 – Full Support Hold on Rings x 5-10 seconds
Interval 2 – Ring Dips with Scaling Option x 4 reps
Followed by. . .
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Elbow Plank x 20 seconds
Interval 2 – Incline Push-Ups on 30″ Box x 10 reps
Interval 3 – Ring Dips with Scaling Option x 5 reps
Followed by. . .
For 60 seconds, perform one set of:
Reverse Grip Hand Plank x 60 seconds
*There is a possibility that this exercise may cause elbow pain. If your arms have a tendency to hyperextend, begin the exercise with a slight bend in your elbows and hold that bend for the duration of the exercise.