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.
For 90 seconds, perform one set of:
Donkey Kick Burpees x 20 reps
Rest 30 seconds, then. . .
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Wall-Facing Split Handstand Hold x 30 seconds
Interval 2 – Freestanding Static Handstand x 30 seconds
Followed by. . .
For 2 minutes, perform one set of:
Handstand Marching x 100 reps
*Every time you break during the 100 reps perform penalty narrow grip push-ups x 10 reps
Followed by. . .
For 60 seconds, perform one set of complex:
Lalanne Push-Up x 10 reps + Reverse Snow Angels x 30 reps (2.5#/5# each hand)
B.
Every minute, on the minute, for 3 minutes (3 sets) of complex:
Elbow Jacks x 15 reps + Kipping Toes-To-Bar x 15 reps
Followed by. . .
Option 1 –
Every 30 seconds, for 2 minutes (4 sets) of:
Strict Toes-To-Bar x 4-5 reps
– – – – – – – –
Option 2 –
Every 30 seconds, for 2 minutes (4 sets) of:
Straddle-Ups on Bar x 4-5 reps
C.
If you are not familiar with the Butterfly 4-Step, please watch this VIDEO.
Every minute, on the minute, for 3 minutes (3 sets) of complex:
L-Hang Hold from Bar x 10 seconds + Butterfly Chest-To-Bar Pull-Up x 10 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Strict Wide Grip Chest-To-Bar Pull-Ups x 5 reps
Interval 2 – Box Bridged Handstand Push-Ups x 10 reps
Followed by. . .
For 60 seconds, perform one set of:
Butterfly Chest-To-Bar Pull-Ups x max reps (unbroken)
*Once you fail a rep immediately jump back up on the bar and perform an L-Hang from the bar for the remaining time.
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 a false grip, please watch this VIDEO.
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Bent-Over Dumbbell Row x 6-8 reps (each arm)
Interval 2 – Strict Ring Muscle-Up x 6 reps
Followed by. . .
For 60 seconds, perform one set of:
Ring Pull-Ups with False Grip x max reps
*The top of the pull-up should finish with the elbows as high as the wrists.
B.
Every 30 seconds, for 2 minutes (1 set) of:
Interval 1 – Ring Scap Pull-Ups
x 20 reps
Interval 2 – Snap Pull x 15 reps
Interval 3 – Snap Pull (with small backswing) x 10 reps
Interval 4 – Pop Swing x 10 reps
*Pop swings should be small swings. Focus is on arms staying behind the ears and hips should create the “pop”, not the swing. You should feel a moment of weightlessness and the rings lifting off of the bottom of the strap.
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Cast Swing x 2 reps
*Drop between reps.
Rest 60 seconds, then. . .
*For the following kipping ring muscle-up sets assume every first muscle-up starts with a cast swing.
Every 30 seconds, for 6 minutes (3 sets) of:
Interval 1 – Kipping Ring Muscle-Up x 1 rep
Interval 2 – Kipping Ring Muscle-Up x 2 reps
Interval 3 – Kipping Ring Muscle-Up x 3 reps
Interval 4 – Kipping Ring Muscle-up x 4 reps
Followed by. . .
Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Banded Face Pulls
x max reps
Interval 2 – Banded Two-Handed Triceps Extensions x max reps
Session Three
A.
If you are not familiar with the process of handstand push-up negatives, please watch this VIDEO.
Every 30 seconds, for 2 minutes (4 sets) of:
Handstand Push-Up Negatives to 8″/4″ Deficit x 3 reps @ 50A0
Followed by. . .
Every 20 seconds, for 2 minutes (6 sets) of:
Handstand Push-Up to 8″/4″ Deficit x 2 reps
Rest 60 seconds, then. . .
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Box Bridged Handstand Push-Ups to 8″ Deficit x 10 reps
Interval 2 – Elbow Jacks x 30 reps
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Hamstring Curl Handstand Push-Ups x 20 reps
Interval 2 – Narrow Grip Chest-To-Bar Pull-Ups x 5 reps
B.
Every minute, on the minute for 4 minutes (2 sets) of:
Interval 1 – Wall Crouch Planche x 10 reps
Interval 2 – Donkey Kick (to vertical) x 10 reps
*Land as softly and quietly as possible. You should feel inclined to hold a handstand to up to 5 seconds (if possible) each rep.
Followed by. . .
Every 90 seconds, for 3 minutes (2 sets) of:
Interval 1 – Press Handstand Options
x 60 seconds
*Choose an option where you can be successful up to 6 reps in the time given.
Interval 2 – Arch Hang Hold on Bar x 60 seconds
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Frog Press to Handstand x 2-3 reps
Interval 2 – Tucked Bar Front Lever x 1 rep (10+ second hold)
_________________________________________________________
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)
(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