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 its 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)
(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 Pulse x 20 reps (each leg)
Followed by. . .
Option 1 –
Every 10 seconds, for 2 minutes (6 sets) of:
Interval 1 – Front-Weighted Pistol Squat Balance x 10 seconds (right leg)
Interval 2 – Front-Weighted Pistol Squat Balance x 10 seconds (left leg)
*If using weight isn’t enough help, place yourself near a squat rack or similar object. The object should be as far away as possible to cause you to reach (which will help your balance).
– – – – – – – –
Option 2 –
Every 10 seconds, for 2 minutes (6 sets) of:
Interval 1 – Pistol Squat Balance x 10 seconds (right leg)
Interval 2 – Pistol Squat Balance x 10 seconds (left leg)
– – – – – – – –
Followed by. . .
Option 1 –
Every 30 seconds, for 2 minutes (4 sets) of:
Front-Weighted Candle Roll to Pistol Balance (2 second hold) x 4 reps (alternate legs)
– – – – – – – –
Option 2 –
Every 30 seconds, for 2 minutes (4 sets) of:
Candle Roll to Pistol Balance (2 second hold) x 4 reps (alternate legs)
– – – – – – – –
Followed by. . .
Option 1 –
Every 30 seconds, for 2 minutes (4 sets) of:
Alternating Front-Weighted Pistol Squat Negative x 4 reps @ 40A1
*If you struggle to keep balanced until the bottom of the squat, it’s okay to carefully sit on the floor at the bottom of the squat. You may want to place something padded behind you to avoid injury.
– – – – – – – –
Option 2 –
Every 30 seconds, for 2 minutes (4 sets) of:
Pistol Squat Negative x 4 reps @ 40A1
– – – – – – – –
Option 3 –
Every 30 seconds, for 2 minutes (4 sets) of:
Weighted Pistol Squat Negative x 4 reps @ 40A1
*Challenge yourself, but keep the weight light enough that you can maintain a consistent speed throughout your descent, especially at and below parallel.
B.
Option 1 –
Every 20 seconds, for 2 minutes (6 sets) of:
Chin Hang Toe Taps x 10 seconds
*Only use your feet when necessary and remove them to maintain isometric tension.
– – – – – – – –
Option 2 –
Every 20 seconds, for 2 minutes (6 sets) of:
Chin Hang Hold x 10 seconds
– – – – – – – –
Followed by. . .
Every 45 seconds, for 3 minutes (4 sets) of:
Chest-To-Bar Pull-Up Negatives x 3 reps @ 31A0
Followed by. . .
Option 1 –
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Kipping Swings on Bar x 6-8 reps
Interval 2 – Kipping Mini Pull-Ups x 6-8 reps
– – – – – – – –
Option 2 –
Every 30 seconds, for 2 minutes (4 sets) of:
Lat Insertion Pull-Ups x 10 reps
*Keep your elbows pulling to the sides and away from your body (laterally).
C.
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Seated Piked Single Leg Lift x 25 reps (right leg)
Interval 2 – Seated Single Leg Lift x 25 reps (left leg)
Interval 3 – Hollow Body Bounces x 25 reps
Interval 4 – L-Sit Lifts on Box x 10 reps
Session Two
A.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Mini Handstand x 10 reps
Interval 2 – Three-Quarter Handstand on Wall x 20 seconds
Followed by. . .
Option 1 –
For 2 minutes, perform one set of:
Kick-Up to Handstand on Wall Scaled(Scaled)
*Rest as needed
– – – – – – – –
Option 2 –
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Kick to Handstand on Wall x 4 reps
Interval 2 – Wall Walk x 2 meters (each direction.
– – – – – – – –
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Wall Climb x 1-2 reps (Depending on your comfort with this movement, you do not need to touch your nose to the wall. This exercise is to help you become more comfortable upside down and to build shoulder strength. If you are comfortable with this movement then do both reps and get your nose to touch the wall each rep.
Followed by. . .
Option 1 –
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Donkey Kick x 10 reps
Interval 2 – Single Leg Thigh Taps on Box x 8-10 reps
– – – – – – – –
Option 2 –
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Side Pressing Handstand Hold x max effort
Interval 2 – Rocking Box Bridge x 8-10 reps
B.
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Hand Plank Shoulder Taps x 30 reps
Interval 2 – Elbow Jacks x 25 reps
Interval 3 – Incline Push-Ups on 30″ Box
x 20 reps
Followed by. . .
Every minute, on the minute for 4 minutes (2 sets) of:
Interval 1 – Push-Up Negatives x 8 reps @ 40A1
Interval 2 – Reverse Snow Angels x 15 reps @ 2020
*You should start on the minute and finish on the minute.
Session Three
A.
If you are not familiar with the rope foot hold technique, please watch this VIDEO.
Option 1 –
Spend 2 minutes getting comfortable with the rope foot hold technique.
– – – – – – – –
Option 2 –
Every 30 seconds, for 2 minutes (4 sets) of:
Rope Hang Hold x 10-15 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
*Alternate hands.
– – – – – – – –
Option 2 –
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Rope Pinch to Stand x 4-5 reps (right hand on top)
Interval 2 – Rope Pinch to Stand x 4-5 reps (left hand on top)
– – – – – – – –
Followed by. . .
For 60 seconds, perform one set of:
Rope Climb x max effort
B.
Every 10 seconds, for 2 minutes, (12 sets) of:
Target Reach Swing x 1 rep
Followed by. . .
Option 1 –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Kipping Knees-To-Chest x 6-10 reps
Interval 2 – Supine Overhead Plate Lift (15#/25#) x 8 reps
– – – – – – – –
Option 2 –
Every minute, on the minute, for 4 minutes (4 sets) of:
Kipping Front Lever x 8-10 reps
*Control the descent of the movement by applying forward/downward pressure on the bar.
– – – – – – – –
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Box Jump to Full Support on Bar x 10-12 reps
Interval 2 – Arch Under Bar Jump to Full Support x 8-10 reps
Followed by. . .
For 60 seconds, perform one set of:
Bouncing Knees-To-Chest x max reps