Please Note: Mobility and General Information for how to best use this programming can be found below Session Three at the bottom of this page.
Session One
A.
Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Finger Press x 25 reps @ 1010
Interval 2 – Three Quarter Handstand Hold on Wall x max effort (45 seconds max)
*If you are worried about going upside down, place your feet on a box and hands on the floor and hold for max effort.
– – – – – – – –
Option 2 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Finger Press x 25 reps @ 1010
Interval 2 – Nose-To-Wall Handstand Hold x 50 seconds
*Only allow your nose and toes to touch the wall, not the thighs or stomach.
– – – – – – – –
Followed by. . .
For 60 seconds, perform one set of:
Straight Leg Bottom Balance x 60 seconds
B.
Option 1 –
Every minute, on the minute, for 9 minutes (3 sets) of:
Interval 1 – Tuck Rocks x 30 seconds
Interval 2 – Bouncing Knees-To-Chest x 20 reps
Interval 3 – Elbow Jacks x 15 reps
– – – – – – – –
Option 2 –
Every minute, on the minute, for 9 minutes (3 sets) of:
Interval 1 – Tuck Rocks x 40 seconds
Interval 2 – Bouncing Knees-To-Chest x 30 reps
Interval 3 – Elbow Jacks x 20 reps
C.
Every 30 seconds, for 6 minutes (3 sets) of:
Interval 1 – Half Pull-Up x 5 reps
Interval 2 – Chest-To Bar Pull-Up with Scaling Option x 10 reps @ 1010
Interval 3 – Chest-To-Bar Elbow Drivers x 20 reps
Interval 4 – Rest
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 your hand for the false grip, watch this VIDEO.
Option 1 –
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Ring Pull-Ups Scaled x 5 reps @ 2020
Interval 2 – Supine Banded Lat Pull-Down x 5 reps @ 2020
Interval 3 – False Grip Static Hang x 5-10 seconds (or max effort)
– – – – – – – –
Option 2 –
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Ring Pull-Up Negatives x 4 reps @ 30A1
Interval 2 – Ring Hang Roll to Inversion x 4 reps
Interval 3 – False Grip Static Hang x 5-10 seconds
– – – – – – – –
Followed by. . .
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Full Support Hold on Low Rings x 20 seconds (or max effort)
Interval 2 – Ring Dips with Scaling Option x 10 reps
Interval 3 – 2X of Catch Position Hold on Low Rings x 5-10 seconds (rest 5-10 seconds between reps)
B.
One set of:
Ring Swings x 15 reps
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Supine Snap Pulls on Low Rings x 10 reps + Rowing Transition Lifter x 5 reps
Interval 2 – Rowing Muscle-Up Transitions on Low Rings x 8 reps
One set of:
Movement 1 – Prone Cuban Press (full range) x 10 reps
Movement 2 – Prone Cuban Press (6 positions) x 15 reps (each position)
Session Three
A.
If you are not familiar with appropriate hand placement for handstand work, please watch this VIDEO.
Spend 60 seconds stretching your calves and hamstrings by using the calf and hamstring combo stretch.
Followed by. . .
Option 1 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Kick-Up to Handstand on Wall Scaled x 30 seconds effort
Interval 2 – Elevated Knee Handstand Push-Up x 10 reps @ 1111
– – – – – – – –
Option 2 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Kick-Up to Handstand on Wall
x 10 reps
Interval 2 – Elevated Foot Handstand Push-Up x 10 reps @ 1111
– – – – – – – –
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Wall Slides x 10 reps @ 1211
*During the 2 second pause at the bottom of the wall slide, squeeze your elbows as tight to your sides as possible to flex your lats. Be sure to keep your wrists, elbows and mid back against the wall. At the top squeeze and hold tight for a full second.
Interval 2 – Wall-Facing Handstand Hold x 45 seconds
*Challenge yourself by getting as close to the wall as possible.
B.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Full Support Hold on Low Rings x 5-15 seconds
Interval 2 – Ring Dip Negatives
x 3 reps @ 51A1
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Push-Up Negatives x 3 reps @ 51A1
Interval 2 – Two Handed Banded Triceps Extension x 15 reps
Followed by. . .
For 60 seconds, perform one set of:
Ring Dips with Scaling Option x max reps
_________________________________________
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