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.
If you are not familiar with proper hand placement for handstand work, please watch this VIDEO.
For the fundamentals of a kick to handstand, please watch this VIDEO.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Kick to Handstand on Wall x 45 seconds
*Attempt to control this handstand with your fingertips, avoiding hitting the wall if possible. Hold for max time without the assistance of the wall.
Interval 2 – Donkey Kicks to Wall (3 stage) x 45 seconds effort
B.
If you are not familiar with the toes-to-bar mount, please watch this VIDEO.
For 60 seconds, perform one set of:
Target Reach Swing x 10 reps (singles, drop between reps)
Followed by. . .
Every 45 seconds, for 6 minutes (4 sets) of:
Interval 1 – 3 sets of complex: Target Reach Swing + Toes-To-Bar x 3 reps
Interval 2 – L-Hang Lifts on Bar x 8 reps
Followed by. . .
For 60 seconds, perform one set of:
Kipping Toes-To-Bar x max reps
C.
If you are not familiar with the Butterfly 4-Step, please watch this VIDEO.
Every minute, on the minute, for 4 minutes (4 sets) of complex:
5 contiguous sets of: Kipping Pull-Up + Butterfly Pull-Up
Followed by. . .
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Lat Insertion Pull-Up x 12 reps
Interval 2 – Pull-Up Pulses x 10 reps
Interval 3 – Kipping Half Toes-To-Bar x 8 reps
*Create as much speed as possible in the legs during the forward swing. This is what should happen during your kipping or butterfly chest-to-bar.
Followed by. . .
For 60 seconds, perform one set of:
Chest-To-Bar Elbow Drivers x max reps
Session Two
A.
If you are not familiar with the false grip for strict ring muscle-ups, please watch this VIDEO.
If you do not know how to tape for a false grip, please watch this VIDEO.
Spend 60 seconds performing the Extensor Stretch for the False Grip.
Followed by. . .
Option 1 –
Every 45 seconds, for 6 minutes (8 sets) of:
Strict Ring Muscle-Up x 1 rep
– – – – – – – –
Option 2 –
Every 30 seconds, for 6 minutes (12 sets) of:
Strict Ring Muscle-Up
x 1 rep
– – – – – – – –
Option 3 –
Every 20 seconds, for 4 minutes (12 sets) of:
Strict Ring Muscle-Up x 1 rep
Rest 60 seconds, then. . .
For 60 seconds, perform one set of:
Strict Ring Muscle-Up x max reps
– – – – – – – –
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Ring Pull-Up with False Grip x 10 reps
Interval 2 – Strict Ring Muscle-Up Negative
x 5 reps (slow and controlled)
Followed by. . .
For 60 seconds, perform one set of:
Ring Row x max reps @ 1011
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, please watch this VIDEO.
Every 15 seconds, for 60 seconds (4 sets) of:
Cast Swing x 1 rep
Followed by. . .
Option 1 –
Every 45 seconds, for 3 minutes (4 sets) of:
Mounting Ring Muscle-Up x 1 rep
– – – – – – – –
Option 2 –
Every 30 seconds, for 3 minutes (6 sets) of:
Mounting Ring Muscle-Up x 1 rep
– – – – – – – –
Option 3 –
Every 20 seconds, for 3 minutes (9 sets) of:
Mounting Ring Muscle-Up x 1 rep
– – – – – – – –
Followed by. . .
Option 1 –
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Muscle-Up Transitions with Feet on Box
x 8 reps
Interval 2 – Speed Swings x 4-6 reps
– – – – – – – –
Option 2 –
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Muscle-Up Transitions with Calves on Box x 8 reps
Interval 2 – Speed Swings x 4-6 reps
– – – – – – – –
Option 3 –
Every 45 seconds, for 3 minutes (4 sets) of:
Kipping Ring Muscle-Up x 3-5 reps
– – – – – – – –
Followed by. . .
For 60 seconds, perform one set of:
Rowing Transitions on Low Rings x max reps
*Apply as much pressure on the rings throughout the transition as possible.
Session Three
A.
For 60 seconds, perform one set of:
Headstand Kip-Up to Handstand x 10 reps
Followed by. . .
Every 20 seconds, for 2 minutes (6 sets) of:
Kipping Handstand Push-Up x 3 reps
Followed by. . .
Every 10 seconds, for 3 minutes (18 sets) of:
Handstand Push-Up x 1 rep
Rest 60 seconds, then. . .
Every 15 seconds, for 3 minutes (12 sets) of:
Handstand Push-Up x 2 reps
Rest 60 seconds, then. . .
Every 20 seconds, for 2 minutes (6 sets) of:
Handstand Push-Up x 3 reps
*If at any time you find that the volume is too great, default to the prescribed reps from the set prior to failing but in the same time domain. For example: If you are in your sets of 3 reps and begin to fail during your 20 second intervals, default back to 2 reps per 20 seconds for the remaining time. If you fail on 2 reps after that, default to 1 rep every 20 seconds until time is up. If you fail that single rep, kick to handstand and hold as much time as possible until your time is up.
Followed by. . .
For 60 seconds, perform one set of:
Reverse Snow Angels x max reps (FAST)
B.
Every 15 seconds, for 60 seconds (4 sets) of complex:
Ring Dip x 2 reps + Full Support Hold x 5 seconds
Rest 60 seconds, then. . .
Every 45 seconds, for 3 minutes (4 sets) of:
Tempo Ring Dips x 5 reps @ 31X1
Immediately followed by. . .
For 60 seconds, perform one set of:
Ring Dips x max reps
*Once you fail a rep, perform Ring Dips with Scaling Option for the remaining time.