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 beginning fundamentals for a kick to handstand, please watch this VIDEO.
If you are not familiar with the three most important hand positions for handstand work, please watch this VIDEO.
Option 1 –
Every minute, on the minute, for 2 minutes (2 sets) of:
Kick to Handstand on Wall Scaled x 30 seconds
Option 2 –
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Kick to Handstand on Wall x 5-7 reps (20 seconds max)
Interval 2 – Mini Release Handstand x 10 reps
Followed by. . .
Every minute, on the minute, for 6 minutes (2 sets) of:
Finger Presses x 20 reps
Rocking Box Bridges x 10 reps
Donkey Kicks x 20 reps
B.
If you are not familiar with the Toes-To-Bar Mount, please watch this VIDEO.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Banded Reverse V-Ups x 8 reps
Interval 2 – Kipping Knees-To-Chest x 8 reps
Followed by. . .
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Pike Stretch x 20 seconds
Interval 2 – Target Reach Swing x 5 reps
Interval 3 – 3 sets of complex – Target Reach Swing + Toes-To Bar
*During the target reach swing + toes-to-bar complex, try to use as little strength as possible by utilizing your swing and momentum to get your feet to the bar.
C.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – C2B Elbow Drivers x 20 reps + Chest-To-Bar Diagonal Hold x 30 seconds
Interval 2 – Chest-To-Bar Pull-Up Scaled with Zero Assistance Negative x 7 reps @ 2020
Followed by. . .
For 60 seconds, perform one set of:
Jumping Chest-To-Bar Pull-Ups x max reps
Followed by. . .
Option 1 –
One set of each:
Arch Hang Hold x 30 seconds
Tucked Hang from Bar x 30 seconds
Option 2 –
One set of each:
Arch Hang Hold x 30 seconds
L-Hang from Bar 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 a False Grip, please watch this VIDEO.
Every minute, on the minute, for 9 minutes (3 sets) of:
Interval 1 – Ring Pull-Ups Scaled with False Grip x 8 reps @ 2021 (one second hold at top of pull-up)
Interval 2 – Ring Dips Scaled x 8 reps
Interval 3 – Banded Assisted Strict Muscle-Up Transitions x 8 reps
Followed by. . .
For 60 seconds, perform one set of:
Tucked Hang Roll to Inversion Strict or Scaled x max reps
B.
Option 1 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Full Support Hold on Low Rings x 40 seconds effort
*Accumulate as much time as possible during the 40 seconds
Interval 2 – Ring Swings x 10 reps
*Keep swings small, yet push and pull the rings to keep them as far from your feet as possible. Arms should remain behind the ears throughout the reps.
Option 2 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Box Jump-Up to Full Support on Rings x 10 reps
Interval 2 – Ring Swings x 10 reps
*Keep swings small, yet push and pull the rings to keep them as far from your feet as possible. Arms should remain behind the ears throughout the reps.
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Supine Snap Pulls x 15 reps
Interval 2 – Rowing Transition Lifter on Low Rings x 6-8 reps
Followed by. . .
For 60 seconds, perform one set of:
Box Jump-Up to Catch Position x max reps
*Hold Catch Position for 1 second.
Session Three
A.
Option 1 –
Every 90 seconds, for 9 minutes (2 sets) of:
Interval 1 – Med Ball Thoracic Opener x 60 seconds
Interval 2 – Wall Slides x 10 reps @ 3030
Interval 3 – Elevated Knee Handstand Push-Ups x 10 reps
Option 2 –
Every 90 seconds, for 9 minutes (2 sets) of:
Interval 1 – Rocking Box Bridge x 10 reps
Interval 2 – Wall Slides x 10 reps @ 3030
Interval 3 – Elevated Foot Handstand Push-Ups x 10 reps
Followed by. . .
Option 1 –
Every minute, on the minute, for 2 minutes (2 sets) of:
Kick to Handstand on Wall Scaled x 40 seconds
*Do not remove your hands from the floor until time is up.
Option 2 –
Every minute, on the minute, for 2 minutes (2 sets) of:
Back-To-Wall Handstand Hold x 40 seconds
B.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Full Support Hold on Rings x 20 seconds (accumulate time if necessary)
Interval 2 – Catch Position Dips Scaled x 20 reps
*Please use the scaling option shone in the Ring Dips Scaling Option video.
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Box Shoulder Shrugs x 30 reps
Interval 2 – Reverse Dips on Box x 10-15 reps
Followed by. . .
For 60 seconds, perform one set of:
Full Support Hold on Rings x max effort
*The objective is to accumulate as much time in full support as possible with feet off the floor.