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.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Rocking Box Bridge or Rocking Wall Bridge x 10 reps
Interval 2 – Back-To-Wall Handstand Finger Press Away x 10 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Wall-Facing Split Handstand Hold x 20 seconds
Interval 2Â – Shoulder Supported Handstand Hold x 20 seconds
Rest 60 seconds, then. . .
For 60 seconds, perform one set of:
Static Handstand Hold x max effort
*You may take two steps on your hands at the most per attempt to regain your balance and continue to hold the static handstand as long as you can.
B.
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Pike Stretch x 30 seconds
Interval 2 – Strict Toes-To-Bar x 5 reps
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Kipping Half Toes-To-Bar x 20 reps
Interval 2 – Supine Overhead Plate Lifts (15#/25#) x 10 reps
C.
If you are not familiar with the Butterfly 4-Step, please watch this VIDEO.
One set of:
Kipping Chest-To-Bar Pull-Ups x 8 reps
Rest 30 seconds, then. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Kipping or Butterfly Pull-Ups x max (unbroken) reps
Session Two
A.
If you are not familiar with the False Grip for Strict Ring Muscle-Ups, please watch this VIDEO.
If you are not familiar with how to tape for a False Grip, please watch this VIDEO.
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Muscle-Up Squatted Transitions x 7 reps @ 2121
Interval 2 – Ring Muscle-Up Negatives x 7 reps @ 50A1
Rest 60 seconds, then. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Strict Muscle-Up x 1-4 reps
Followed by. . .
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Head-Butt Push-Ups x 15 reps
Interval 2 – False Grip Static Hang x 20-25 seconds
B.
If you are not familiar with the Rising to Rowing Muscle-Up technique, please watch this VIDEO.
If you are not familiar with the No Zone for kipping ring Muscle-Ups, please watch this VIDEO.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Ring Swing x 5 reps
Interval 2 – Cast Swing x 1.1.1 (three single reps – drop between reps)
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Pop Swing x 5 reps
Interval 2 – Supine Snap Pull Swings x 5 reps
Followed by. . .
Option 1 –
Every 15 seconds, for 2 minutes (8 sets) of:
Mounting Ring Muscle-Up x 1 rep
*Focus on the backward pull of the rings at the moment of hip extension regardless of whether you are performing a rising or rowing muscle-up.
Option 2 –
Every 15 seconds, for 2 minutes (8 sets) of:
Kipping Ring Muscle-Up x 2 reps
Session Three
A.
One set of:
Wall Slides x 40 reps (or 2 minutes)
Followed by. . .
One set of:
Handstand Push-Up Negatives x 5 reps @ 50A5
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Box Bridged Handstand Push-Ups to 8″ 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 4″ Deficit x 6-10 reps
Immediately followed by. . .
Three sets of:
Back-To-Wall Handstand Hold x 45 seconds
Rest 15 seconds between sets.
B.
Every 30 seconds, for 2 minutes (4 sets) of complex:
Full Support Hold x 10 seconds + Ring Dips x 5
Followed by. . .
Every 30 seconds, for 2 minutes (4 set) of complex:
Catch Position Hold x 5 seconds + Ring Dips x 4
*Count the first rep once your reach full support and every dip afterward)
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Dynamic Ring Dips x 10 reps
Followed by. . .
One set of:
Twisted Cross (pec) Stretch x 30 seconds (each arm)