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.
Spend 60 seconds working on proper hand and foot placement for a Kick to Handstand.
Followed by. . .
Every 60 seconds, for 3 minutes (3 sets) of:
Wall-Facing Split Handstand Hold x 30 seconds
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Frog Press Pulses x 10 reps
Interval 2 – Donkey Kick x 5 reps
*Use control on your landing to make as little noise as possible.
Followed by. . .
Every minute, on the minute, for 2 minutes (2 sets) of:
Static Handstand Hold x 30-45 seconds
B.
For 60 seconds, perform one set of:
Pike Stretch x 45 seconds
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of complex:
Straddle-Up on Bar x 2 reps + Strict Toes-To-Bar x 3 reps + Bar Hang Roll to Inversion x 4 reps
Followed by. . .
Every minute, on the minute, for 2 minutes (2 sets) of:
Kipping Toes-To-Bar x 20+ reps
Followed by. . .
For 60 seconds, perform one set of:
L-Hang Flutter Kicks x 30-45 seconds
C.
If you are not familiar with the Butterfly 4-Step, please watch this VIDEO.
For 60 seconds, perform one set of:
Strict Narrow Grip Chest-To-Bar Pull-Ups x 15-20 reps
Followed by. . .
Every 20 seconds, for 2 minutes (6 sets) of complex:
Kipping Chest-To-Bar Pull-Up x 2 reps + Butterfly Chest-To-Bar Pull-Ups x 2 reps
Followed by. . .
For 60 seconds, perform one set of:
Chest-To-Bar Pull-Up Pulses x max reps
Once you fail your reps, for the remaining time perform:
Pull-Up Pulses x max reps
Session Two
A.
Every minute, on the minute, for 3 minutes (3 sets) of:
Squatted Muscle-Up Transitions x 8 reps @ 2121
Followed by. . .
Every 15 seconds, for 2 minutes (4 sets) of:
Strict Muscle-Up x 1 rep
Rest 60 seconds, then. . .
Every 20 seeconds, for 2 minutes (6 sets) of:
Strict Muscle-Up x 2 reps
Followed by. . .
For 60 seconds, perform one set of:
Ring Pull-Ups with False Grip
x 10-12 reps
Rest 60 seconds, then. . .
For 60 seconds, perform one set of:
Strict Muscle-Up x max reps (unbroken)
Followed by. . .
Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Ring Dips x 8 reps @ 32X1
Interval 2 – Elbow Drop Push-Ups x 20 reps
B.
If you are not familiar with the Rising to Rowing Muscle-Up technique, please watch this VIDEO
.
Every 30 seconds, for 3 minutes (6 sets) of complex:
Pop Swing x 5 reps + Rising Muscle-Up x 1 rep
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of complex:
Supine Snap Pull Swing x 5 reps + Rowing Muscle-Up x 1 rep
Followed by. . .
For 60 seconds, perform one set of:
Kipping Ring Muscle-Ups x max reps
*Start with the rising muscle-up and, as you fatigue, slowly transition into the rowing muscle-up (utilizing the rising to rowing muscle-up technique).
Session Three
A.
One set of:
Wall Slides x 20 reps @ 1020
Followed by. . .
One set of:
Handstand Push-Up x 5 reps @ 50X5
Rest 60 seconds, then. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Strict Handstand Push-Ups to 8″ Deficit x 6-10 reps
Immediately followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Strict Handstand Push-Ups to 4″ Deficit x 6-10 reps
Immediately followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Box Bridged Handstand Push-Ups to 8″ Deficit x 15 reps
B.
Every 20 seconds, for 4 minutes (4 sets) of:
Interval 1 – Ring Dip x 6-8 reps
Interval 2 – Wide Grip Push-Up x 8 reps
Interval 3 – Catch Position Hold on Rings x 15 seconds
Followed by. . .
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Dynamic Ring Dips x 8 reps
Interval 2 – Push-Up to 8″ Deficit x 12 reps
Followed by. . .
One set of:
Twisted Cross (pec) Stretch x 30 seconds (each arm)