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 the fundamentals of a kick to handstand, please watch this VIDEO.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Three-Quarter Handstand Hold on Wall x 30 seconds
Interval 2 – Elbow Plank x 45 seconds
Followed by. . .
Option 1 – Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Three Quarter Handstand Practice (freestanding) x 20 seconds
Interval 2 – Donkey Kicks x 5-7 reps
Followed by. . .
Spend 60 seconds working on proper hand and foot placement for a Kick to Handstand.
B.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Supine Banded Lat Pull-Down x 8 reps @ 30X1
*The eccentric is three seconds, so in this case the negative is when the bar is leaving your legs to return over your head.
Interval 2 – Tuck-Ups x 20 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Kipping Knees-To-Chest x 8 reps
Interval 2 – Kipping Half Toes-To-Bar x 8 reps
*Throughout the reps continue to attempt to lift your feet higher while still maintaining rhythm in your kip.
C.
Every minute, on the minute, for 3 minutes (3 sets) of:
Pull-Up Scaled with Zero Assistance Negative @ 2020 x 6-8 reps @ 2020
Followed by. . .
Every minute, on the minute, for 2 minutes (2 sets) of:
Jumping Chest-To-Bar Pull-Ups x 20 reps
*The goal here is to get your chest to the bar, but it’s not absolutely necessary. Do try to at least get your chin above the bar each rep. Additionally, be sure to squat below the bar low enough that your arms completely straighten before jumping.
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 know how to tape your hands for a False Grip, please watch this VIDEO.
One set of:
Extensor Stretch for False Grip x 30 seconds
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Strict Ring Muscle-Up Negatives Scaled x 5 reps @ 50A1
Interval 2 – Bent-Over Kettlebell Row with False Grip x 6 reps (each arm) @ 20X0
Followed by. . .
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Squatted Muscle-Up Transition x 8 reps
Interval 2 – L-Hang on Rings x 30 seconds (accumulate time as necessary)
Interval 3 – Full Support Hold x 15 seconds + Catch Position Hold x 5 seconds
B.
One set of:
Ring Swing x 10 reps
Rest 30 seconds, then. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Ring Scap Pull-Ups x 10 reps
Interval 2 – Supine Ring Swings x 6 reps
Followed by. . .
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Box Jump-Up To Full Support x 7 reps
Interval 2 – Rowing Transitions on Low Rings x 7 reps
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Speed Swings x 3 reps
Interval 2 – Rowing Transition Lifter on Low Rings x 6 reps
Session Three
A.
One set of:
Headstand Hold on Wall x 30-45 seconds
Rest 15-30 seconds, then. . .
Option 1 –
Every minute, on the minute, for 6 minute (3 sets) of:
Interval 1 – Rocking Box Bridges x 5-10 reps
Interval 2 – Elevated Knee Handstand Push-Up x 40 seconds for max reps
*If you reach 40 seconds into the Elevated Knee Handstand Push-Ups and feel like you can push yourself a little harder, move to Option 2 for the next set.
Option 2 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Rocking Box Bridges x 10-15 reps
Elevated Foot Handstand Push-Ups x max reps
Followed by. . .
Option 1 –
Every 30 seconds, for 3 minutes (6 sets) of:
Kick-Up to Handstand (Hold) on Wall Scaled x 10 seconds
*If you have not yet learned how to hold this Handstand, just practice the kick-up for 10 seconds
Option 2 –
Every 30 seconds, for 3 minutes (6 sets) of:
Kick-Up to Handstand on Wall x 15 seconds (max reps)
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Ring Dips with Scaling Option x 10 reps @ 20X0
B.
Every 30 seconds, for 2 minutes (4 sets) of complex:
Full Support Hold x 10 seconds + Catch Position Hold x 5 seconds
Followed by. . .
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Dynamic Ring Dips x 6-8 reps
Interval 2 – Full Support Hold x 20 seconds
Followed by. . .
One set of:
Ring Dip Negatives x 8 reps @ 40A1