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
Banded-Assisted Cross-Pull Scap Retraction
Session One
A.
For 60 seconds, perform one set of:
Back-To-Wall Donkey Kick x 10 reps
*Attempt to make contact with the wall as softly as possible.
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Toe Slide Press Handstand x 8 reps
Interval 2 – Frog Press Pulses x 8 reps
Followed by. . .
For 60 seconds, perform one set of:
Wall-Facing Split Handstand Hold x max time
B.
Every 5 seconds, for 60 seconds (12 sets) of:
Target Reach Swing x 1 rep
*The intention is for correct positioning for mounting the bar for toes-to-bar.
Followed by. . .
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 20 seconds, for 2 minutes (6 sets) of:
Toes-To-Bar x 4 reps
*Reps should feel identical.
Followed by. . .
For 60 seconds, perform one set of:
Pike Stretch x 60 seconds
Followed by. . .
Every 30 seconds, for 60 seconds (1 set) of:
Interval 1 – L-Hang Flutter Kicks from Bar x 20 seconds
Interval 2 – Strict Knees-To-Bar x 6 reps
C.
If you are not familiar with the Butterfly 4-Step, please watch this VIDEO.
Every 10 seconds, for 60 seconds (6 sets) of:
Kipping Chest-To-Bar Pull-Up x 1 rep
Followed by. . .
Every 15 seconds, for 2 minutes (8 sets) of complex:
Kipping Chest-To-Bar Pull-Up + Butterfly Chest-To-Bar Pull-Up
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Wide Grip Chest-To-Bar Pull-Up x 5 reps
Interval 2 – Lat Insertion Pull-Up x 20 reps
Followed by. . .
For 60 seconds, perform one set of:
Chest-To-Bar Pull-Up Scaled x max reps
Session Two
A.
If you are not familiar with the False Grip for Strict Ring Muscle-Ups, please watch this VIDEO.
Every 15 seconds, for 60 seconds (4 sets) of:
False Grip Ring Mount x 1 rep
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Strict Ring Muscle-Up x 1-2 reps
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of:
Squatted Muscle-Up Transitions x 4 reps
Followed by. . .
Every 30 seconds, for 60 seconds (2 sets) of:
Ring Dips
x 8 reps @ 11X0
Followed by. . .
For 60 seconds, perform one set of:
Ring Pull-Up with False Grip Scaled x max reps
B.
If you are not aware of the value of the snap pull, please watch this VIDEO.
Every 15 seconds, for 60 seconds (4 sets) of:
Cast Swing
x 1 rep
*Drop between reps
Followed by. . .
Every 15 seconds, for 60 seconds (4 sets) of complex:
Cast Swing + Speed Swing x 1 rep
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Rowing Transition Lifter on Low Rings x 5 reps
Followed by. . .
Every 20 seconds, for 2 minutes (6 sets) of:
Transition Lifter Swing x 2 reps
Followed by. . .
Every 15 seconds, for 2 minutes (8 sets) of complex:
Cast Swing + Shove Pop Swing x 1 rep
Followed by. . .
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Mounting Ring Muscle-Up x 1 rep
Interval 2 – Kipping Ring Muscle-Up x 3 reps
Session Three
A.
Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Wall Slide x 8 reps @ 2121
Interval 2 – Reverse Snow Angel x 40 reps (fast)
Followed by.. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Strict Handstand Push-Up x 1.1.1.1.1 (5 singles)
Interval 2 – Back-To-Wall Handstand Shoulder Shrugs x 20 reps
*Press your heels up toward the ceiling as high as possible. In lieu of the current handstand push-up standard this is where you can strengthen your upper body to be able to reach to your maximum height. Keep your body stacked and inline.
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Box Bridged Handstand Push-Up x 15 reps
Interval 2 – Elbow Drop Push-Up x 10 reps
B.
Every 15 seconds, for 4 minutes (8 sets) of:
Interval 1 – Ring Dip x 3 reps
*Use Ring Dip Scaling option if (or when) necessary.
Interval 2 – Wide Grip Push-Ups x 3 reps
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Full Support Hold on Rings x 20 seconds
Interval 2 – Catch Position Dips x 10 reps