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.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Finger Presses x 15-20 reps
Interval 2 – Wall Climb x 4 reps
Followed by. . .
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Wall-Facing Split Handstand Hold x 30 seconds
Interval 2 – Back-To-Wall Split Handstand Hold x 30 seconds
Followed by. . .
For 60 seconds, perform one set of:
Handstand Shoulder Shrugs x max reps
B.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Kipping Toes-To-Bar x 10 reps (FAST)
Interval 2 – Elbow Jacks x 15 reps
Followed by. . .
Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Bouncing Knees-To-Chest x 40 reps
Interval 2 – Straight Body Ceiling-Reaching Crunches x 30 reps
C.
If you are not familiar with the Butterfly 4-Step, please watch this VIDEO.
Option 1 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Kipping Half Toes-To-Bar x 8 reps
Interval 2 – Chest-To-Bar Pull-Up Negatives x 4 reps @ 31A1
– – – – – – – –
Option 2 –
Every 20 seconds, for 3 minutes (9 sets) of complex:
Kipping Chest-To-Bar Pull-Up + Butterfly Chest-To-Bar Pull-Up x 2 reps
– – – – – – – –
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets)
Chest-To-Bar Pull-Ups with Scaling Option x 20 reps
Followed by. . .
For 60 seconds, perform one set of:
Jumping Chest-To-Bar Pull-Ups x max reps
*Try to have your pull-up bar at forehead height or slightly higher. Each rep should start from a straight arm position beneath the bar.
Session Two
A.
If you are not familiar with the false grip for strict ring muscle-ups, please watch this VIDEO.
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Squatted Muscle-Up Transitions x 5 reps
Interval 2 – Pause Ring Dips x 5 reps (one second pause at the bottom of the dip)
Followed by. . .
For 60 seconds, perform one set of:
V-Ups x 20 reps
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of:
Strict Muscle-Up x 1-2 reps
*If you are not sure if you should start with one or two reps, start with one and if you are feeling strong enough half way through, perform two.
Followed by. . .
For 60 seconds, perform one set of:
Ring Pull-Ups with False Grip x max reps
B.
If you are not familiar with the No Zone, please watch this VIDEO.
Every minute, on the minute, for 2 minutes (2 sets) of:
Rowing Transition Lifters on Low Rings x 10 reps
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Snap Pulls x 10 reps
Interval 2 – Pop Swing x 5 reps
*As tempting as it may be to swing big, keep these swings very small and focus on upward lift during the hip extension.
Rest 60 seconds, then. . .
Every minute, on the minute, for 4 minutes (4 sets) of:
Kipping Ring Muscle-Up x max reps (unbroken)
*Once you fail a rep, rest the remainder of the minute.
Followed by. . .
Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Box Jump-Up to Full Support on Rings x 10 reps
*Start from a squat with your knuckles pointing toward the ceiling.
Interval 2 – Banded Face Pulls
x 30 reps
– – – – – – – –
Option 2 – (All items below)
Every 15 seconds, for 2 minutes (8 sets) of:
Mounting Ring Muscle-Up x 1 rep
Immediately followed by. . .
For 2 minutes, perform one set of:
Banded Face Pulls x 60 reps
Session Three
A.
If you are not familiar with the process of handstand push-up negatives, please watch this VIDEO.
For 60 seconds, perform one set of:
Donkey Kick Burpees x 15 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Kick-Up to Handstand on Wall x 5 reps
*Be aggressive. Kick up, feet together, kick back down.
Interval 2 – Reverse Snow Angels x 10 reps @ 1010
Followed by. . .
Every 10 seconds, for 60 seconds (6 sets) of:
Handstand Push-Up Negative x 1 rep @ 40A2
Followed by. . .
Every 10 seconds, for 60 seconds (6 sets) of:
Strict Handstand Push-Up x 1 rep
Followed by. . .
Every 60 seconds, for 3 minutes (3 sets) of:
Strict Handstand Push-Up x max reps
*These reps do not need to be unbroken and you can break-up the reps as you deem fit.
Followed by. . .
For 60 seconds, perform:
Strict Handstand Push-Up (singles) x max reps
*On singles, as soon as your second foot meets the wall begin your descent. Once your arms are back to full extension at the top of the handstand push-up, kick down immediately, swing your arms back one time then kick up into your next handstand push-up.
B.
Every 10 seconds, for 2 minutes (12 sets) of:
Ring Dip x 1 rep
*Insure that you are reaching full depth and complete extension on each rep.
Followed by. . .
Every 15 seconds, for 2 minutes (1 set) of:
Interval 1 – Full Support Hold x 5 seconds
Interval 2 – Catch Position Hold
x 5 seconds
Interval 3 – Full Support Hold x 10 seconds
Interval 4 – Catch Position Hold x 5 seconds
Interval 5 – Full Support Hold x 15 seconds
Interval 6 – Catch Position Hold x 5 seconds
Interval 7 – Full Support Hold x 10 seconds
Interval 8 – Catch Position hold x 5 seconds
Followed by. . .
Every 20 seconds, for 2 minutes (12 sets) of:
Ring Dip x 3 reps
*Be sure to go to full depth with your knees and hips. Avoid bending at the hips and dropping your chest downward.
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Catch Position Dips x 8-10 reps
Followed by. . .
For 60 seconds, perform one set of:
Full Support Hold x max effort
*Keep your arms as straight as absolutely possible during this movement.
Followed by. . .
One set of:
Twisted Cross x 60 seconds (30 seconds each side)
________________________________________________________
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