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 not familiar with the 50 Percent Rule, please watch this VIDEO.
If you are not familiar with recommended hand positioning for handstand work, please watch this VIDEO.
Every minute, on the minute, for 2 minutes (2 sets) of complex:
Kick to Handstand on Wall x 3 reps + Back-To-Wall Handstand Hold x 30 seconds
*Attempt to have your feet together before making contact with the wall, and make contact with the wall as softly as possible.
Followed by. . .
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Reverse Snow Angels x 20 reps (FAST)
Interval 2 – Side Pressing Handstand Hold x 30 seconds
*Attempt to remove your foot from the wall and hold the static handstand as long as possible. Return to the wall when necessary to regain your balance.
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.
Option 1 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Banded Reverse V-Ups x 10 reps
Interval 2 – Kipping Half Toes-To-Bar x 10 reps
*Attempt to get your toes as close to the bar as possible while still staying on rhythm in your kipping swing and keeping the legs absolutely straight.
– – – – – – – –
Option 2 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Banded Reverse V-Ups x 10 reps
Interval 2 – Kipping Toes-To-Bar x 6-8 reps
*Attempt to keep the legs absolutely straight on as many of the reps as possible.
– – – – – – – –
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Straight Body Ceiling Reaching Crunches x 20 reps
Interval 2 – Alternating Single Leg Cross Toes-To-Bar x 14 reps
Followed by. . .
For 60 seconds, perform one set of:
Seated Piked Double Leg Lifts x max reps
*Keep legs absolutely straight.
C.
If you are not familiar with the Butterfly 4-Step, please watch this VIDEO.
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Pull-Up Pulses x 5 reps
Interval 2 – Lat Insertion Pull-Ups x 5 reps @ 1111
Interval 3 – Half Pull-Up x 5 reps
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Kipping or Butterfly Chest-To-Bar Pull-Ups x 5-10 reps (unbroken)
Interval 2 – Strict Pull-Up x 3-5 reps
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.
One set of:
Extensor Stretch for False Grip x 30 seconds
Followed by. . .
Every 45 seconds, for 3 minutes (4 sets) of:
Strict Muscle-Up x 1-2 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Ring Dips (with or without scaling option) x 6-8 reps
Interval 2 – Strict Ring Muscle-Up x 1 rep
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Ring Pull-Ups with False Grip x 3-5 reps
*At the top of the pull-up, press down on the rings to attempt to get the elbows to rotate and lift as high as the wrists.
Interval 2 – Strict Muscle-Up x 1 rep
Followed by. . .
For 30 seconds, perform one set of:
Squatted Muscle-Up Transitions x max reps
*Use as little assistance as possible.
B.
If you are not familiar with the No Zone, please watch this VIDEO.
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Snap Pull x 10 reps (no swing)
Interval 2 – Supine Snap Pull Swings x 10 reps
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Snap Pull with Small Backswing x 6 reps
Interval 2 – Supine Snap Pull Swing x 6 reps
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Speed Swing x 3 reps
Interval 2 – Mounting Ring Muscle-Up x 1.1 reps (singles)
*These can be rising or rowing style muscle-ups. Rest 10 seconds between reps. Be very aggressive with the snap pull before the transition.
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Kipping Ring Muscle-Up x max reps
Interval 2 – Rest
Session Three
A.
If you are not familiar with the recommended hand placement for handstand work, please watch this VIDEO.
If you are not familiar with the process of handstand push-up negatives, please watch this VIDEO.
One set of:
Wall Slides x 15 reps @ 2020
Followed by. . .
Every minute, on the minute, for 4 minutes (4 sets) of:
Handstand Push-Up Negative to 4″/8″ Deficit x 5 reps @ 50A1
*If at any time you begin to land hard on your head (without muscular control) remove 4″ of deficit. If the issue persists remove all deficit. If the issue still persists, go to Level One, Session Three, part “A” and start from the beginning, following Option 2 for all movements.
Followed by. . .
Every 15 seconds, for 3 minutes (12 sets) of:
Strict Handstand Push-Up x 1 rep @ 31X0 (1 second pause in headstand position)
Followed by. . .
Every 20 seconds, for 3 minutes (9 sets) of:
Strict Handstand Push-Up x 3 reps
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Headstand Kip to Handstand x 5 reps
B.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Ring Dips with Scaling Option x 10 reps
*Adding the scaling option will allow for full range of motion and quicker reps.
Interval 2 – Ring Pull-Ups (with false grip) x 3 reps @ 2020
*At the top of the pull-up, press down on the rings to attempt to get the elbows to rotate and lift as high as the wrists.
Followed by. . .
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Full Support Hold x 20 seconds
Interval 2 – Catch Position Dips x 10 reps
Interval 3 – Reverse Dips on Box x 5 reps @ 2110
______________________________________
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