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 proper hand placement for handstand work, please watch this VIDEO.
For the fundamentals of a kick to handstand, please watch this VIDEO.
Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Mini Handstand x 15 reps
Interval 2 – Wall Climb x 5 reps
– – – – – – – –
Option 2 –
Every mintute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Mini Release Handstand x 15 reps
Interval 2 – Nose-To-Wall Handstand Hold x 45 seconds
– – – – – – – –
Followed by. . .
Option 1 –
Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Kick to Handstand on Wall Scaled x 45 seconds effort
Interval 2 – Finger Press on Wall x 30 reps @ 1010
– – – – – – – –
Option 2 –
Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Back-To-Wall Split Handstand Hold x 45 seconds effort
Interval 2 – Finger Press on Wall x 30 reps @ 1010
B.
If you are not familiar with the Toes-To-Bar Mount, please watch this VIDEO.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Target Reach Swing x 6-8 reps
Interval 2 – 4-6 sets of: Target Reach Swing + Toes-To-Bar x 1
*During the toes-to-bar, attempt to get your feet as high toward the bar as possible. You do not need to make contact with the bar for this exercise to be beneficial.
Followed by. . .
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Kipping Half Toes-To-Bar x 10 reps
Interval 2 – Supine Overhead Plate Lifts (25#/15#) x 8-10 reps
C.
Option 1 –
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Chin Hang Toe Taps x 20 seconds effort
Interval 2 – Lat Insertion Pull-Up x 10 reps
– – – – – – – –
Option 2 –
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Chin Hang Hold x 20 seconds
Interval 2 – Kipping Half Pull-Up x 6 reps
– – – – – – – –
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Chest-To-Bar Pull-Ups with Scaling Option x 10 reps
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 fundamentals of the false grip for strict ring muscle-ups, please watch this VIDEO.
If you are not familiar with how to tape for a false grip for strict ring muscle-ups, please watch this VIDEO.
For 60 seconds, perform one set of:
False Grip Static Hang x max effort
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Squatted Muscle-Up Transitions x 5 reps @ 2121
Interval 2 – Head-Butt Push-Ups x 15 reps
Followed by. . .
For 60 seconds, perform one set of each:
Ring Pull-Ups Scaled x 15 reps
Rest 10-15 seconds, then. . .
Ring Dips Scaled x 15 reps
B.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Ring Swing x 6-8 reps
Interval 2 – Catch Position Ring Swing x 6-8 reps
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Ring Swing x 6-8 reps
Interval 2 – Rowing Muscle-Up Transitions on Low Rings x 6-8 reps
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Ring Swing x 6-8 reps
Interval 2 – Pop Swing x 6-8 reps
Session Three
A.
Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Med Ball Thoracic Opener x 45 seconds
Interval 2 – Twisted Cross (pec) Stretch x 30 seconds (each arm)
Followed by. . .
Every 20 seconds, for 60 seconds (3 sets) of:
Headstand against Wall x 10 seconds
Followed by. . .
Option 1 –
Every minute, on the minute, for 3 minutes (3 sets) of:
Kick to Handstand on Wall Scaled x 30 seconds effort
– – – – – – – –
Option 2 –
Every 30 seconds for 3 minutes (6 sets) of:
Kick to Handstand on Wall x 4-6 reps
– – – – – – – –
Followed by. . .
Option 1 –
Every 30 seconds, for 3 minutes (6 sets) of:
Elevated Knee Handstand Push-Ups x 5-7 reps
– – – – – – – –
Option 2 –
Every 30 seconds, for 3 minutes (6 sets) of:
Elevated Foot Handstand Push-Ups x 5-7 reps
– – – – – – – –
Option 3 –
Every minute, on the minute, for 3 minutes (3 sets) of:
Box Bridged Handstand Push-Up x 6-10 reps
– – – – – – – –
Rest 60 seconds, then. . .
Option 1 –
Every minute, on the minute, for 2 minutes (2 sets) of:
Headstand Kipping Pulses x 15 reps
*Use extreme caution while performing this movement as the motion of the legs can expose your neck to different angles under load. If you feel any pain, abort the exercise immediately.
Option 2 –
For 2 minutes, perform one set of:
Headstand Kip-Up to Handstand x max reps
*Use extreme caution while performing this movement as the motion of the legs can expose your neck to different angles under load. At the point where you feel like you are going to fail your next rep, your set is complete. DO NOT FALL BACK DOWN ONTO YOUR HEAD.
B.
Every minute, on the minute for 4 minutes (4 sets) of:
Ring Dips with Scaling Option x 10-15 reps
Followed by. . .
Every minute, on the minute, for 4 minutes (1 set) of:
Interval 1 – Reverse Dips on Box x 15 reps
Interval 2 – Single Arm Hang from Bar x 30 seconds (each arm)
Interval 3 – Full Support Hold on Low Rings x 30 seconds (accumulate time as necessary)
Interval 4 – Twisted Cross Pec Stretch x 30 seconds (each arm)