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
(Lat and Pec Stretch)
Over the Shoulder Barbell Stretch
Calf and Hamstring Combo Stretch
Banded-Assisted Cross-Pull Scap Retraction
Session One
A.
Every minute, on the minute, for 12 minutes (3 sets) of:
Interval 1 – Wall Climb x 5 reps
Interval 2 – One Arm Handstand Hold on Wall x 30 seconds (15 seconds each arm)
Interval 3 – Box Bridged Handstand Push-Ups (no deficit) x 15 reps
Interval 4 – Static Handstand Hold x 40 seconds
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Back-To-Wall Split Handstand Hold x 25 seconds
Interval 2 – Toe Slide Press Handstand on Wall x 5 reps
B.
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Tucked Bar Front Lever (hold) x 15 seconds
Interval 2 – Toes-To-Bar Candlestick Press x 4 reps
C.
Every 10 seconds, for 60 seconds (6 sets) of complex:
Butterfly Chest-To-Bar Pull-Up x 1 rep + Bar Muscle-Up x 1 rep
Followed by. . .
Every 15 seconds, for 60 seconds (4 sets) of complex:
Butterfly Chest-To-Bar Pull-Up x 2 reps + Bar Muscle-Up x 1 rep
Followed by. . .
Every 20 seconds, for 60 seconds (3 sets) of complex:
Butterfly Chest-To-Bar Pull-Up x 2 + Bar Muscle-Up x 2 reps
Session Two
A.
There are 26 strict ring muscle-ups programmed in this section. It is highly recommended that you tape for the false grip. If you do not know how to tape for a false grip for strict ring muscle-ups, please watch this VIDEO.
Every 10 seconds, for 2 minutes (12 sets) of:
Strict Ring Muscle-Up to Catch Position x 1 rep
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of complex:
Strict Ring Muscle-Up x 1 rep + Ring Dip x 3 reps
Followed by. . .
Every 45 seconds, for 3 minutes (4 sets) of:
Strict Muscle-Up x 1 rep @ 8181 (3 second pull-up, 2 second transition, 3 second dip up. Then reverse the movement.)
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of complex:
Handstand Marching x 30 seconds + Strict Muscle-Up x 2 reps
B.
Every 20 seconds, for 3 minutes (9 sets) of:
Mounting Ring Muscle-Up x 1 rep
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of:
Kipping Ring Muscle-Up x 3 reps
Rest 60 seconds, then. . .
As many rounds and reps as possible in 3 minutes, of the sequence:
Movement 1 – Toes-To-Bar x 10 reps
Movement 2 – Strict Handstand Push-Up x 6 reps
Movement 3 – Kipping Ring Muscle-Up x 3 reps
Session Three
A.
For 60 seconds, perform one set of:
Wall Slides x 10 reps @ 2030
Followed by. . .
Every 20 seconds, for 3 minutes (9 sets) of:
Strict Handstand Push-Up to 4″/8″ Deficit x 3 reps
Followed by. . .
Every 20 seconds, for 3 minutes (9 sets) of:
Strict Handstand Push-Up to 0″/4″ Deficit x 3 reps
Followed by. . .
Every 20 seconds, for 3 minutes (9 sets) of:
Strict Handstand Push-Up x 1 rep @ 32X2
*Though you are going to be in a headstand position for 2 seconds, use caution to avoid neck injury by descending carefully at the bottom of the negative portion of the handstand push-up.
Followed by. . .
For 60 seconds, perform one set of:
Nose-To-Wall Handstand Hold x 60 seconds
B.
Every 20 seconds, for 2 minutes (6 sets) of complex:
Kipping Ring Muscle-Up x 1 rep + Catch Position Dips x 3 reps + Strict Ring Dip x 3 reps
Followed by. . .
Every 15 seconds, for 60 seconds (4 sets) of:
Ring Dips x 4 reps
Followed by. . .
For 60 seconds, perform one set of:
Ring Dips Scaled x max reps
C.
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Hand Plank to Press Lean x 5 reps
Interval 2 – Donkey Kicks x 10 reps
Interval 3 – Toe Slide Press to Handstand x 5 reps
Followed by. . .
Every minute, on the minute, for 2 minutes (2 sets) of:
Supinated Palm Hand Plank x 45 seconds