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 (3 sets), complete:
Interval 1 – Three-Quarter Handstand on Wall x 15 seconds
Interval 2 – Mini Handstand x 6-8 reps
Followed by. . .
Option 1 –
Every minute, on the minute, for 4 minutes (4 sets) of:
Kick to Handstand on Wall Scaled x 20-30 seconds effort
– – – – – – – –
Option 2 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Kick to Handstand on Wall x 30 seconds
*It is not necessary to hold the handstand on the wall. Work on consistency and fluidity of the handstand to the wall.
Interval 2 – Mini Release Handstand x 8 reps
– – – – – – – –
Immediately followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Donkey Kicks x 20 reps
Interval 2 – Hand Plank Shoulder Taps x 30 reps
B.
Option 1 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Kipping Knees-To-Chest x 6-8 reps
Interval 2 – Bouncing Knees-To-Chest x 10-15 reps
– – – – – – – –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Kipping Front Lever on Bar x 6-8 reps
Interval 2 – Bouncing Knees-To-Chest x 15 reps
– – – – – – – –
Followed by. . .
For 60 seconds, perform one set of:
Kipping Half Toes-To-Bar x max (unbroken) reps
*Use this opportunity to slowly increase the amount of height per rep while still maintaining rhythm. Though the name is “Half Toes-To-Bar”, try to work up to a complete toes-to-bar if possible.
C.
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Chest-To-Bar Diagonal Hold x 20 seconds
Interval 2 – Chest-To-Bar Pull-Up Scaled with Zero Assistance Negative x 3 reps @ 2020
Followed by. . .
For 60 seconds, perform one set of:
Chest-To-Bar Elbow Drivers
x max reps
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 for the false grip on rings, please watch this VIDEO.
Every minute, on the minute, for 3 minutes (3 sets) of:
Squatted Muscle-Up Transitions x 6 reps
* This movement is only the transition. It starts in a deep dip position (“catch position”) and lowers to the top of the pull-up position with a false grip. Do not include the pull-up or the dip in this exercise.
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Headbutt Push-Ups x 20 reps
Interval 2 – Ring Dip Negatives x 6 reps @ 32A1
B.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Long Body Ring Swings x 10 reps
Interval 2 – Prone Cuban Press (full range) x 5 reps
Followed by. . .
Every 30 seconds for 3 minutes, (2 sets) of:
Interval 1 – Reverse Pull Warm-Up (movement “1”) x 15 reps
Interval 2 – Reverse Pull Warm-Up (movement “2”) x 10 reps
Interval 3 – Reverse Pull Warm-Up (movement “3”) x 5 reps
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Supine Ring Swings x 6 reps
*Do not force your body to reach horizontal. It is more important to keep the body straight during the forward swing to see how high you can actually swing your body as a result from the backswing. Hips should remain extended.
Interval 2 – Cast Swing x 1.1.1.1
*These are four individual reps. Drop from the rings between each rep.
Session Three
A.
Option 1 –
Every 90 seconds, for 9 minutes (2 sets) of:
Interval 1 – Elevated Knee Handstand Push-Up x 15 reps
Interval 2 – Med Ball Thoracic Opener x 45 seconds
Interval 3 – Headstand Kick-Ups to Wall x 45 seconds
– – – – – – – –
Option 2 –
Every 60 seconds, for 9 minutes (3 sets) of:
Interval 1 – Rocking Box Bridges x 10 reps
Interval 2 – Elevated Foot Handstand Push-Ups x 15 reps
Interval 3 – Headstand on Wall x 30 seconds
– – – – – – – –
Option 3 –
Every 30 seconds, for 9 minutes (4 sets) of:
Interval 1 – Hamstring Curl Handstand Push-Up x 5 reps
Interval 2 – Wall-Facing Handstand Shoulder Shrugs x 10 reps
Interval 3 – Kick to Handstand on Wall Practice x 20 seconds
B.
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Reverse Dips on Box x 15 reps
Interval 2 – Full Support Hold x 15 seconds + Catch Position Hold x 5 seconds
*It’s not necessary to lower from the full support into the catch position and it’s okay to break between as needed. If you choose to lower from full support to the catch position, that is great!
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Ring Dips with Scaling Option x 10 reps @ 21X1
Followed by. . .
Every minute, on the minute, for 2 minutes (2 sets) of:
Incline Push-Ups on 30″ Box x 25 reps
*It is recommended after doing these exercises that you refer to your mobility section of the program and perform any movements that will stretch the deltoid, pecs and triceps. I would recommend the Banded Scarecrow, Over the Shoulder Barbell Stretch and the Twisted Cross.
______________________________________________________________________________________
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