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 2 minutes (2 sets) of:
Static Handstand Hold x 30 seconds
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of complex:
Handstand Marching x 20 reps + Handstand Hold x 20 seconds
Followed by. . .
Every 30 seconds, for 2 minutes (1 set) of:
Interval 1 – Wall Facing Handstand Push-Up x 6-10 reps
Interval 2 – Single Arm Handstand Hold on Wall x 30 seconds (right hand)
Interval 3 – Wall Facing Handstand Push-Up x 6-8 reps
Interval 4 – One Arm Handstand Hold on Wall x 30 seconds (left hand)
Immediately followed by. . .
For 60 seconds, perform one set of:
Hand Plank Shoulder Taps x max reps
B.
If you are not familiar with the Toes-To-Bar Mount, please watch this VIDEO.
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Strict Toes-To-Bar x 6-8 reps
Interval 2 – Straddle-Up on Bar x 6-8 reps
Followed by. . .
Every 15 seconds, for 2 minutes (8 sets) of:
Target Reach Swing + Toes-To-Bar x 3 reps
*Use the Target Reach Swing to set-up the swing for the Toes-To-Bar reps to provide identical reps. Adjust where you start behind the bar as necessary to find what work with your bodyweight and bar height.
Complete a total of 15 reps of the following complex:
Single Leg Cross Toes-To-Bar (right leg) + Single Leg Cross Toes-To-Bar (left leg) + Kipping Toes-To-Bar
*Go unbroken.
C.
One set of:
C2B PVC Benders x 20 reps
*Use the same grip width you’d use during your Butterfly Chest-To-Bar.
Followed by. . .
Every 15 seconds, for 90 seconds (2 sets) of:
Interval 1 – Narrow Grip Chest-To-Bar Pull-Up x 3 reps
Interval 2 – Regular Grip Chest-To-Bar Pull-Up x 3 reps
Interval 3 – Wide Grip Chest-To-Bar Pull-Ups x 3 reps
Rest 30 seconds, then. . .
Two sets of
Kipping Chest-To-Bar Pull-Up + Butterfly Chest-To-Bar Pull-Up x 10 reps (20 reps total each set)
*Rest 30 seconds between sets. These should be unbroken.
Session Two
A.
If you are not familiar with the False Grip, please watch this VIDEO.
If you do not know how to tape your hands for a False Grip, please watch this VIDEO.
One set of:
Extensior Strech for False Grip x 45 seconds
Followed by. . .
Every 15 seconds, for 5 minutes (5 sets) of:
Interval 1 – False Grip Static Hang x 15 seconds
*Don’t drop. Start Interval 2 immediately.
Interval 2 – Ring Pull-Up Pulses x 15 seconds
Interval 3 – Rest
Interval 4 – Strict Muscle-Up x 1 rep
Followed by. . .
One set of:
Finger Presses x 40 reps @ 2010
Followed by. . .
Every minute, on the minute, for 2 minutes (2 sets) of:
Muscle-Up Rocking Transitions x max (unbroken) reps
Followed by. . .
For 60 seconds, perform one set of:
Ring Dips x max reps
B.
If you are not familiar with the “No Zone”, please watch this VIDEO.
If you are not familiar with the Rising to Rowing Muscle-Up Technique, please watch this VIDEO.
One set of:
Large Ring Swings x 5 reps
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Pop Swing x 4 reps
Interval 2 – Rowing Transition Lifter Swings x 4 reps
Followed by. . .
Every 20 seconds, for 4 minutes (6 sets) of:
Interval 1 – Rowing Muscle-Up x 2 reps
Interval 2 – Rising Muscle-Up x 2 reps
Followed by. . .
For 2 minutes, perform 2 sets of:
Kipping Muscle-Up x max reps
Rest 30 seconds between sets.
* Go to failure. If you do not fail a rep on your second set by the 2:00, continue until you fail a rep in your second set.
Session Three
A.
One set of each:
Movement 1 – Wall Slides x 20 reps @ 2020
Movement 2 – Wall-Facing Single Leg Thigh Taps x 40 reps
Followed by. . .
Spend 2 minutes practicing a strict Freestanding Handstand Push-Up.
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Handstand Push-Up to 4″/8″ Deficit x 5 reps @ 51X1
Interval 2 – Wall-Facing Handstand Shoulder Shrugs x 20 reps
Followed by. . .
For time, complete 3 rounds of:
Movement 1 – Push-Up to 8″ Deficit x 10 reps
Movement 2 – Butterfly Chest-To-Bar Pull-Ups x 10 reps
Movement 3 – Strict Handstand Push-Up to 8″ Deficit x 10 reps
*3 minute time cap.
B.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Toe Slide Press Handstand x 6-8 reps
Interval 2 – Press to Handstand Options x 4-6 reps
*If you already have a Press to Handstand unassisted, perform the most difficult version you can complete with 4 reps.
Followed by. . .
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Donkey Kicks (to full handstand) x 10 reps
*Land softly and quietly.
Interval 2 – Reverse Grip Hand Plank x 30 seconds