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.
If you are not familiar with the 50 Percent Rule, please watch this VIDEO.
For 60 seconds, perform one set of:
Uphill Donkey Kicks to 20″ Box x 20 reps
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Rocking Box Bridges x 10 reps
Interval 2 – Handstand Fall-Over x 6 reps
*If a handstand fall-over is new to you, please watch this VIDEO for progressions.
Followed by. . .
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Wall-Facing Split Handstand Hold x 20 seconds
Interval 2 – Back-To-Wall Donkey Kicks x 8 reps
Interval 3 – Finger Presses x 20 reps
*Make sure to keep the elbows completely locked.
B.
If you are not familiar with the Toes-To-Bar Mount, please watch this VIDEO.
Every 10 seconds, for 60 seconds (6 sets) of:
Target Reach Swing + Toes-To-Bar x 2 reps
*Both reps should feel nearly identical.
Followed by. . .
Every 30 seconds for 3 minutes (3 sets) of:
Interval 1 – Kipping Toes-To-Bar x 8 reps
Interval 2 – Straight Body Crunches x 10 reps
C.
If you are not familiar with the Butterfly 4-Step, please watch this VIDEO. Though the video is based on a butterfly pull-up and not chest-to-bar, the timing and mechanics are the same.
Every 30 seconds, for 4 minutes (8 sets) of complex:
Kipping Chest-To-Bar x 1 rep + Butterfly Chest-To-Bar x 3 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 False Grip for Strict Ring Muscle-Ups, please watch this VIDEO.
If you do not know how to tape for the False Grip, please watch this VIDEO.
One set of:
Strict Muscle-Up Negatives x 3 reps (slow and controlled)
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Strict Ring Muscle-Up to Catch Position x 2 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Ring Pull-Up Pulses x 10 reps
Interval 2 – Squatted Muscle-Up Transition x 5 reps (slow and controlled)
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Catch Position Hold x 15 seconds
Interval 2 – Catch Position Dips x 12 reps
Interval 3 – Elbow Drop Push-Ups x 9 reps
B.
Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Ring Swings x 10 reps
Interval 2 – Large Ring Swings x 5 reps
Followed by. . .
Every 15 seconds, for 2 minutes (4 sets) of complexes:
Interval 1 – Cast Swing + Speed Swing
Interval 2 – Cast Swing + Pop Swing
Rest 60 seconds, then. . .
Every 20 seconds, for 60 seconds (3 sets) of:
Mounting Ring Muscle-Up
x 1 rep
Followed by. . .
Every 30 seconds, for 60 seconds (1 set) of complexes:
Interval 1 – Cast Swing + Speed Swing
Interval 2 – Cast Swing + Pop Swing
Rest 60 seconds, then. . .
Every 20 seconds, for 3 minutes (9 sets) of:
Mounting Ring Muscle-Up x 1 rep
*If you fail any of the reps in these sets, multiply how many sets you have to left x 4 and perform that many Ring Dips or Ring Dips with Scaling Option. For example, if you failed your third set, you have 6 sets left. 6X4 = 24 Ring Dips
Session Three
A.
If you are not familiar with hand placement for handstand work, please watch this VIDEO.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Handstand Push-Up Pause Descents x 5 reps
* Pause for 1 second at each: 3/4, 1/2. 1/4 and 2″ above floor, touch your head then press back up to the handstand)
Interval 2 – Headstand Kip to Handstand x 8 reps
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Pause Handstand Push-Up x 6-8 reps
Interval 2 – Headstand Kip to Handstand x 8 reps
Followed by. . .
For 60 seconds, perform one set of:
Box Bridged Handstand Push-Up with 4″/8″ Deficit x max reps
B.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Dynamic Ring Dips x 8-10 reps
Interval 2 – 1/4 Ring Dip x 20 reps
*Slight bend to lock-out.
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Push-Up to 8″ Deficit x 15 reps
Interval 2 – Full Support Hold on Rings x 30 seconds
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Tempo Ring Dips x 5 reps @ 21X1
Interval 2 – Banded Two Handed Triceps Extension x 20 reps (fast)