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.
If you are not familiar with proper hand positioning for handstand work, please watch this VIDEO.
If you are not familiar with the 50 Percent Rule, please watch this VIDEO.
Followed by. . .
Every minute, on the minute, for 2 minutes (2 sets) of complex:
Wall-Facing Handstand Push-Up x 5 reps + Nose-To-Wall Handstand Hold x 30 seconds
Followed by. . .
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Frog Press Pulses x 5 reps
Interval 2 – Donkey Kick (to full handstand) x 5 reps
*Do not allow the elbows to bend on these.
Interval 3 – Static Handstand Hold x 20 seconds
Followed by. . .
One set of:
Finger Presses x 30 reps @ 2020
B.
If you are not familiar with the Toes-To-Bar Mount, please watch this VIDEO.
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Banded Reverse V-Ups
x 10 reps
Interval 2 – Kipping Toes-To-Bar x 12 reps
Interval 3 – Straight Body Ceiling Reaching Crunches x 15 reps
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Tuck-Up to V-Up Complex x 8 reps
Interval 2 – Elbow Jacks x 30 reps
Followed by. . .
Every 30 seconds, for 60 seconds (2 sets) of:
Tucked Bar Front Lever x 10-15 second hold
C.
Every 10 seconds, for 60 seconds (6 sets) of complex:
Strict Narrow Grip Chest-To-Bar Pull-Ups x 2 reps + Kipping Chest-To-Bar Pull-Up x 1 rep
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Half Pull-Up x 5 reps
Interval 2 – Butterfly Chest-To-Bar Pull-Ups x max reps (unbroken)
Followed by. . .
For 60 seconds, perform one set of:
Lat Insertion Pull-Ups x max reps
Session Two
A.
If you are not familiar with the false grip from strict ring muscle-ups, please watch this VIDEO.
If you do not know how to tape for a false grip, please watch this VIDEO.
One set of:
Extensor Stretch for False Grip x 30 seconds
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Strict Muscle-Up x 3 reps
Interval 2 – Shoulder Stand on Low Rings x 20 seconds
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Muscle-Up Rocking Transitions x 3-5 reps
Interval 2 – Ring Pull-Up Pulses x 10 reps
*Pronate the hands at the top of the pulse and press down on the rings to elevate the elbows as the wrist.
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Ring Pull-Ups (Neutral Grip) x 10 reps
*If you must kip to finish the reps, use upward knee drive to kip rather than a swing.
Interval 2 – Ring Dips with Scaling Option x 20 reps
Followed by. . .
One set of:
Straight Body Crunches x 40 reps
B.
If you are not familiar with the No Zone, please watch this VIDEO.
If you are not familiar with the rising to rowing muscle-up technique, please watch this VIDEO.
Every 15 seconds, for 3 minutes (12 sets) of:
Mounting Ring Muscle-Up x 1 rep
*Play with the mounting swing a little throughout these 12 reps. If you have access to different lengths of ring straps I’d recommend you try different lengths and see how it affects your swing and the kip.
Followed by. . .
Every 20 seconds, for 3 minutes (9 sets) of:
Kipping Ring Muscle-Up x 2 reps
*If you are utilizing the Rising Muscle-Up on the first rep, I’d like you to exhibit a true Rowing Muscle-Up for your second rep.
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of:
Kipping Ring Muscle-Up x 3 reps
*If you are utilizing a “rising” style muscle-up on the first rep, produce a hybrid rising/rowing muscle-up for your second rep, and a true rowing muscle-up for your third rep.
Session Three
A.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Wall-Facing Handstand Push-Ups x 8 reps
Interval 2 – Strict Handstand Push-Ups to 8″ Deficit x 4-6 reps
Followed by.. . .
Every 30 seconds, for 4 minutes (8 sets) of complex:
Wall Climb (up) + Wall-Facing Handstand Push-Ups x 3 reps + Wall Climb (down)
Rest 60 seconds, then. . .
For 90 seconds, perform one set of:
Strict Handstand Push-Up (singles) x max reps
*As soon as both your feet make contact with the wall begin your descent, and once you have completed the rep kick off the wall, then immediately to kick up into your next rep.
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Reverse Snow Angels x 40 reps (fast)
B.
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Press to Handstand x 40 seconds (max effort)
*Pick an option. Take your time to insure you are pressing off the equipment (or floor) and not jumping. Both feet should leave the surface at the same time.
Interval 2 – Donkey Kick (to full handstand) x 10 reps
*Attempt to land softly and quietly on the floor. Hands remain on the floor throughout the set.
____________________________________________
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