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.
One set of:
Kettlebell Ankle Lean x 30 seconds each leg
*A kettlebell ankle lean is the same as the pulse but holding still with the knee past the toes as far as possible.
Followed by. . .
Option 1 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Front Weighted Pistol Half Squat x 4 reps @ 22X1 (right leg)
Interval 2 – Front Weighted Pistol Half Squat x 4 reps @ 22X1 (left leg)
– – – – – – – –
Option 2 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Pistol Half Squat x 4 reps @ 2211 (right leg)
Interval 2 – Pistol Half Squat x 4 reps @ 2211 (left leg)
– – – – – – – –
Followed by. . .
Option 1 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Banded Pistol Balance Pulses (Front Weighted if necessary) x 10 reps (right leg)
Interval 2 – Banded Pistol Balance Pulses (Front Weighted if necessary) x 10 reps (left leg)
– – – – – – – –
Option 2 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Pistol Balance Pulses x 10 reps (right leg)
Interval 2 – Pistol Balance Pulses x 10 reps (left leg)
B.
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Lat Insertion Pull-Ups x 9 reps
Interval 2 – Half Pull-Up Pulses x 12 reps
*If this is too dificult then hold the half pull-up position for 12 seconds or max time (if less than 12 seconds)
Interval 3 – Chin Hang Hold x 15 seconds (or max effort)
Followed by. . .
Option 1 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Chest-To-Bar Pull-Up Scaled x 5 reps @ 2020
Interval 2 – Reverse Snow Angels x 20 reps (fast)
– – – – – – – –
Option 2 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Pull-Up Scaled with Zero Assistance Negative x 5 reps @ 2020
Interval 2 – Reverse Snow Angels x 20 reps (fast)
– – – – – – – –
Followed by. . .
For 60 seconds, perform one set of:
Jumping Pull-Ups x max reps (unbroken)
C.
To maximize your performance the L-Sit it is necessary to stretch the hamstrings. If you are not familiar with hamstring flexibility stretches, please watch this VIDEO.
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – L-Sit Lifts on Box x 12 reps
Interval 2 – Straight Leg Bottom Balance x 15 seconds
*Keep the back straight and fully extended with the chin up.
Followed by. . .
For 2 minutes, perform one set of:
Tuck Rocks x max reps
Session Two
A.
If you are not familiar with the three most important hand positions for handstand work, please watch this VIDEO.
For time, perform one set of:
Hand Plank Shoulder Taps x 30 reps
Rest 30 seconds, then. . .
Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Handstand Marching with Feet on Box x 30 reps
Interval 2 – Wall Slides x 10 reps @ 1011
– – – – – – – –
Option 2 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 30 reps
Interval 2 – Wall Slides x 15 reps @ 1011
– – – – – – – –
Rest 60 seconds, then. . .
Option 1 –
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Donkey Kick x 8 reps
Interval 2 – Mini Handstand x 6 reps
Interval 3 – Kick to Handstand on Wall Scaled x 4 reps
– – – – – – – –
Option 2 –
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Donkey Kick x 8 reps
Interval 2 – Kick to Handstand on Wall (with hands turned out) x 6 reps
Interval 3 – Back-To-Wall Handstand Hold (with hands turned out) x 20 seconds
– – – – – – – –
Rest 60 seconds, then. . .
Every 2 minutes, for 4 minutes (2 sets) of:
Interval 1 – Reverse Snow Angels x 15 reps @ 2020
Interval 2 – Piked Wall Handstand Hold x 60 seconds
*You may break this time up into four 15-second intervals.
B.
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Hand Plank x 45 seconds
*Shoulders should be over the palms. For added difficulty lean your shoulders forward over your fingertips.
Interval 2 – Push-Up Negatives x 10 reps @ 40A0
*Form is important on both of these movements. Keep your hips tucked and belly tight. It is common for the butt to stick up and the belly to sag, so pay close attention to your positioning.
Session Three
A.
If you are not familiar with the rope foot hold technique, please watch this VIDEO.
For 30 seconds, perform one set of:
Rope Climb x max effort
Rest 30 seconds, then. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Rope Hang Hold x 10-15 seconds
*Alternate which hand is on top each set.
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Rope Hang Knees-To-Armpits x 6-8 reps
Interval 2 – Rope Hang Hold x 10 seconds
Followed by. . .
Option 1 –
Every 30 seconds, for 2 minutes (4 sets) of:
Rope Pull-Ups (with feet of floor) x 6-8 reps
– – – – – – – –
Option 2 –
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Rope Pinch to Stand x 4-6 reps (right hand on top)
Interval 2 – Rope Pinch to Stand x 4-6 reps (left hand on top)
B.
Every 20 seconds, for 60 seconds (1 set) of:
Interval 1 – Lat Insertion Pull-Ups x 8 reps
Interval 2 – Kipping Swing on Bar x 8 reps
Interval 3 – Kipping Knees-To-Chest x 8 reps
*If your knees don’t yet reach your chest, just swing them as high as you can toward your chest.
Rest 60 seconds, then. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Box Jump-Up to Front Support on Bar x 8 reps
Interval 2 – Kipping Knees-To-Chest x 8 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Target Reach Swing x 1.1.1.1.1 reps (5 reps performed as singles)
Interval 2 – Muscle-Up Bar Pull x 5 reps
Followed by. . .
Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Supine Banded Lat Pull-Down x 15 reps
Interval 2 – Tuck-Up x 15 reps
– – – – – – – –
Option 2 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Supine Banded Lat Pull-Down x 15 reps
Interval 2 – V-Up to V-Sit x 10 reps