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 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Toe Slide Press to Handstand x 6 reps
Interval 2 – Back-To-Wall Donkey Kick x 6 reps
*Make contact with the wall as softly as possible.
Followed by. . .
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Frog Press to Handstand x 4 reps
Interval 2 – Static Handstand Hold x 30 seconds
B.
Every 10 seconds, for 60 seconds (6 sets) of complex:
Target Reach Swing + Toes-To-Bar x 2 reps
*Reps should feel identical.
Followed by. . .
Every 30 seconds, for 4 minutes (3 sets) of:
Interval 1 – Strict Knees-To-Bar x 5 reps @ 2011
Interval 2 – Tucked Bar Front Lever
x 5 reps @ 20X2
Interval 3 – Kipping Toes-To-Bar x 10 reps
Followed by. . .
For 60 seconds, perform one set of:
Straddle-Ups on Bar x 15 reps
C.
If you are not familiar with the Butterfly 4-Step, please watch this VIDEO.
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Chest-To-Bar Pull-Up Pulses x 15 reps
Interval 2 – Half Pull-Up Pulses x 20 reps
Interval 3 – Lat Insertion Pull-Ups x 25 reps
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of complex:
Butterfly Chest-To-Bar Pull-Up x 7 reps + Bar Muscle-Up x 1 rep
Session Two
A.
If you are not familiar with the false grip for strict ring muscle-ups, please watch this VIDEO.
For 60 seconds, perform one set of:
Extensor Stretch for False Grip x 60 seconds
Followed by. . .
Spend 60 seconds practicing a Shoulder Stand on Rings.
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Strict Muscle-Up x 2 reps
*Work on trying to keep your entire body as vertical as possible.
Followed by. . .
Every 30 seconds, for 4 minutes (2 sets) of:
Interval 1 – L-Hang from Rings x 20 seconds
Interval 2 – Ring Pull-Ups with False Grip x 6 reps
Interval 3 – Muscle-Up Rocking Transitions
x 6 reps
Interval 4 – Pause Ring Dips (1 second pause at bottom of dip) x 6 reps
B.
If you are not familiar with the No Zone for kipping ring muscle-ups, please watch this VIDEO.
If you are not aware of the value of the snap pull, please watch this VIDEO.
Every minute, on the minute, for 3 minutes (3 sets) of complex:
Snap Pull x 3 reps + Pop Swing x 3 reps + Kipping Ring Muscle-Up x 3 reps
Followed by. . .
Every 15 seconds, for 60 seconds (4 sets) of:
Cast Swing x 1 rep
*Try to use this cast swing to create a long and stretched backswing with a stretched body and straight legs. During the backswing attempt to look down at the floor beneath your body to achieve a full stretch in your lats and pecs. Your body should rotate toward the floor as much as possible to create potential power into a forward swing (do not do the forward swing).
Followed by. . .
Every 20 seconds, for 2 minutes (6 sets) of complex:
Cast Swing + Shove Pop Swing
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of complexes:
Interval 1 – Cast Swing + Large Ring Swings x 3 reps
*Try to lengthen your entire body during each backswing. Notice that the second swing does not seem like an optimal swing to perform a muscle-up. It is important to understand the optimal timing for the muscle-up.
Interval 2 – Mounting Ring Muscle-Up (cast swing + muscle-up x 1 rep)
Followed by. . .
Every minute, on the minute, for 4 minutes (4 sets) of:
Kipping Ring Muscle-Up x 5 reps
*Do not drop in the No Zone. Video your sets and evaluate the position from the top of the rings where drop from and the quality of the following muscle-up to better learn where (with consideration of the length of straps) your performance is best. Use this as a learning opportunity.
Session Three
A.
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Strict Handstand Push-Up to 4″/8″ Deficit x 4-6 reps @ 40X1
*Do not pause on your head.
Interval 2 – Back-To-Wall Handstand Shoulder Shrugs x 30 reps
*Press your heels up toward the ceiling as high as possible. Keep your body stacked and inline.
Followed by. . .
Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Reverse Snow Angels (with 5# change plates in each hand) x 20 reps @ 2021 (one second with arms behind the ears)
Interval 2 – Headstand Hold x 20 seconds, rest 10 seconds, 20 seconds
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Headstand Kip to Handstand x 10 reps
Interval 2 – Box Bridged Handstand Push-Up with 8″ Deficit x 15 reps
B.
For 60 seconds, perform one set of:
Ring Dips x 10 reps @ 22X1
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Dynamic Ring Dips x 15 reps
*Use the scaling option with your feet on the floor or another stable surface.
Interval 2 – Push-Up to 8″ Deficit x 10 reps
Followed by. . .
One set of:
Catch Position Dips x 30 reps
______________________________________________________
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.
(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