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.
If you are not familiar with proper hand placement for handstand work, please watch this VIDEO.
If you are not familiar with the 50 Percent Rule, please watch this VIDEO.
Every 30 seconds, for 2 minutes (4 sets) of:
Shoulder Supported Handstand Hold x 15 seconds
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Wall-Facing Split Handstand Hold x 30-45 seconds
Followed by. . .
For 60 seconds, perform one set of:
Back-To-Wall Split Handstand Hold
x max effort
*Do not allow yourself to fall toward your feet during this minute. Try to stay within reaching distance of the wall but attempting to hold the handstand unassisted.
B.
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Straddle-Ups on Bar x 8 reps
Interval 2 – Strict Toes-To-Bar x 3-4 reps + Kipping Toes-To-Bar x 10 reps
Followed by. . .
One set of:
Bouncing Knees-To-Chest x 70 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.
One set of:
Chest-To-Bar Pull-Up Pulses x 10 reps
*You may start from a full hang or from a box.
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – 3 sets of complex: Kipping Chest-To-Bar Pull-Up + Butterfly Chest-To-Bar Pull-Up
Interval 2 – V-Up x 10 reps
Followed by. . .
One set of:
Chest-To-Bar Diagonal Hold x 60 seconds
*If this is a strength for you, either lower the bar or raise your feet to increase the difficulty of the hold. Be sure to keep the shoulders down and away from your ears by flexing the lats and lower trapezius.
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.
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Extensor Stretch for False Grip x 20 seconds
Interval 2 – False Grip Static Hang x 15 seconds
*Allow the hands to pronate (internal rotation) to achieve full elbow extension.
Interval 3 – Catch Position Hold
x 10 seconds
Followed by. . .
Option 1 – (If you have an inconsistent strict muscle-up)
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Box Jump-Up to Full Support + Strict Muscle-Up Negative (slow and controlled) x 5 reps
Interval 2 – Ring Pull-Ups with False Grip x 6 reps
– – – – – – – –
Option 2 – (If you have a consistent strict muscle-up)
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Strict Muscle-Up x 2-4 reps
Interval 2 – Ring Pull-Ups with False Grip x 6 reps
– – – – – – – –
Followed by. . .
Every minute, on the minute, for 3 minutes (1 set) of:
Interval 1 – Head-Butt Push-Ups x 25 reps
Interval 2 – Elbow Drops x 20 reps
Interval 3 – Ring Dips x 15 reps @ 10X1
B.
If you are not familiar with the No Zone, please watch this VIDEO.
Every 10 seconds, for 60 seconds (6 sets) of:
Cast Swing x 1 rep
Followed by. . .
Every 20 seconds, for 2 minutes (6 sets) of complex:
Cast Swing + Rowing Transition Lifter Swing x 1 rep
Followed by. . .
Every 20 seconds, for 2 minutes (6 sets) of:
Cast Swing + Shove Pop Swing x 1 rep
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of:
Mounting Ring Muscle-Up + Kipping Ring Muscle-Up x 1 rep
*Essentially, this is a kipping ring muscle-up x 2 reps, but utilize the mounting ring muscle-up technique to establish your first muscle-up.
Session Three
A.
Every minute, on the minute, for 5 minutes (5 sets) of complex:
Tempo Handstand Push-Up x 3 reps @ 30X1 + Strict Handstand Push-Ups x 2-3 reps
*You may rest after the tempo handstand push-ups if you need to.
Followed by. . .
Every minute, on the minute, for 8 minutes (4 sets) of:
Interval 1 – Box Bridged Handstand Push-Ups to 8″/4″ Deficit x 8-10 reps
Interval 2 – Headstand Kip-Up to Handstand x 8-10 reps
Followed by. . .
For 60 seconds, perform one set of:
Reverse Snow Angels x max reps (FAST)
B.
Every 15 seconds, for 2 minutes (8 sets) of complex:
Ring Dip x 2 reps + Full Support Hold x 5 seconds
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Ring Dips Scaled x 12 reps
Interval 2 – Catch Position Dips x 12 reps
*Use the scaling option used for the ring dips scaled if necessary.
______________________________________________________________________________
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