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 60 seconds, perform one set of:
Nose-To-Wall Handstand Hold x 45 seconds
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Frog Stand x 20 seconds
Interval 2 – Back-To-Wall Split Handstand Hold x 30 seconds
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Donkey Kicks x 30 seconds effort
Interval 2 – Hand Plank Shoulder Taps x 30 reps
B.
If you are not familiar with the Toes-To-Bar Mount, please watch this VIDEO.
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Strict Toes-To-Bar x 5 reps
Interval 2 – Target Reach Swing x 5 reps
*Perform as singles; drop from the bar after each rep.
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Elbow Jacks x 15 reps
Interval 2 – Kipping Toes-To-Bar x 20 seconds (max effort)
*To start the toes-to-bar set utilize the target reach swing (Toes-To-Bar Mount) every time you have to break up a set. The target reach swing should make the first three toes-to-bar reps feel identical (and all subsequent reps).
C.
If you are not familiar with the Butterfly 4 Step, please watch this VIDEO.
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Strict Chest-To-Bar Pull-Up x 3-5 reps
*If you do not yet have a strict chest-to-bar pull-up, perform a pull-up to your highest extent without kipping.
Interval 2 – C2B PVC Bender x 10 reps (medium width grip)
*Keep tension in your mid back and lats to avoid use of your upper trap. Pull hard enough your muscles feel like they might cramp.
Followed by. . .
Every 30 seconds, for 4 minutes (8 sets) of:
Kipping or Butterfly Chest-To-Bar Pull-Up x 4 reps (unbroken)
*The object is to have all four reps feel identical in rhythm.
Followed by. .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Chest-To-Bar Elbow Drivers x 30 reps
Interval 2 – Chest-To-Bar Pull-Ups with Scaling Option x 15 reps
*Both movements are meant to be performed quickly and on the same bar.
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.
For 2 minutes, perform one set of each:
Extensor Stretch for False Grip x 30 seconds
Banded Strict Ring Muscle-Up x 4 reps
Rest for the remaining time, then. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Strict Muscle-Up x 1-3 reps
*Accumulate the reps as necessary.
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Ring Pull-Up with False Grip x 4 reps @ 30X1
Interval 2 – Tempo Ring Dips x 4 reps @ 30X1
Followed by. . .
For 60 seconds, perform one set of:
Strict Ring Muscle-Up Scaled on Low Rings x 10 reps
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Ring Pull-Up Pulses x 8 reps (with or without false grip, but false grip preferred)
Interval 2 – Ring Dips x 6-8 reps
B.
For 60 seconds, perform one set of:
Pike Stretch x 45 seconds
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Speed Swings x 4 reps
Interval 2 – Rowing Transition Lifter Swings x 3 reps
*Though the rings should go back and out to the side, attempt to get the hips as high as the rings are when they hang still.
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Rowing Transition on low rings x 3 reps
Followed by. . .
Every 20 seconds, for 3 minutes (9 sets) of:
Ring Muscle-Up x 1 rep
*The goal is to catch each muscle-up with the most height possible utilizing the rowing transition lifter swing.
Followed by. . .
For 60 seconds, perform one set of:
Kipping Ring Muscle-Up 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 3 minutes (6 sets) of:
Handstand Push-Up Negative x 1 rep @ 39A9
*If you understand how to read tempo, you will see that you hold a 9 second handstand, 3 second descent and a 9 second headstand hold. The accumulated time spent on your head will help strengthen your neck for handstand push-ups to better prevent injury in the future.
Followed by. . .
Every 10 seconds, for 4 minutes (12 sets) of:
Interval 1 – Strict Handstand Push-Up x 1 rep
Interval 2 – Strict Handstand Push-Up x 2 reps
*If you fail a rep, rest a full interval and start where you left off.
Rest 60 seconds, then. . .
For 60 seconds, perform one set of:
Strict Handstand Push-Up (singles) x max reps
*Once you finish a rep immediately kick off the wall, swing your arms once, then kick back up into another handstand push-up. If you feel like you are about to fail, swing your arms twice then kick to the wall again. As the minute progresses and fatigue sets in, continue to add one arm swing between reps to keep your fatigue level down and maintain quick and complete reps.
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Nose-To-Wall Handstand Hold x 40 seconds
B.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Full Support Hold on Low Rings x 20 seconds
Interval 2 – Catch Position Hold on Low Rings x 10 seconds
Followed by. . .
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Ring Dips with Scaling Option x 8 reps
Interval 2 – Reverse Dips on 30″ Box x 10 reps
Interval 3 – Incline Push-Ups on 30″ Box x 12 reps
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Catch Position Dips x 10 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.
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