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 2 minutes working on proper hand and foot placement for a Kick to Handstand.
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of:
Three-Quarter Handstand on Wall x 15 seconds
*If having your body at a 45 degree angle is too easy, increase the difficulty by moving your hands closer to the wall.
Followed by. . .
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Donkey Kicks x 15 reps
Interval 2 – Finger Presses x 20 reps @ 1010
Interval 3 – Hand Plank Shoulder Taps
x 30 reps
B.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Kipping Swings on Bar x 6-8 reps
Interval 2 – Bouncing Knees-To-Chest x 10 reps
Followed by. . .
One set of:
Kipping Half Toes-To-Bar x max (unbroken) reps
*Use this opportunity to slowly increase the amount of height per rep while still maintaining rhythm. Though the name is “half toes-to-bar”, try to work up to a complete Toes-To-Bar if possible.
C.
Every 30 seconds, for 5 minutes (5 sets) of:
Interval 1 – Chest-To-Bar Diagonal Hold x 20 seconds
Interval 2 – C2B Elbow Drivers x 20 reps
Interval 3 – Chest-To-Bar Pull-Up Scaled (with zero assistance negative) x 3 reps @ 2020
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 yet know how to tape for the false grip on rings, please watch this VIDEO.
Every minute, on the minute, for 3 minutes (3 sets) of:
Squatted Muscle-Up Transitions x 6 reps @ 2020
* This movement is only the transition. It starts in a deep dip position (“catch position”) and lowers to the top of the pull-up position with a false grip. Do not include the pull-up or the dip in this exercise.
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Head-Butt Push-Ups x 20 reps
Interval 2 – Ring Dip Negatives x 6 reps @ 32A1
B.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Ring Swings x 10 reps
Interval 2 – Prone Cuban Press (full range) x 10 reps
Followed by. . .
Every 30 seconds for 3 minutes, (2 sets) of:
Interval 1 – Reverse Pull Warm-Up (movement “1”) x 15 reps
Interval 2 – Reverse Pull Warm-Up (movement “2”) x 10 reps
Interval 3 – Reverse Pull Warm-Up (movement “3”) x 5 reps
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Large Ring Swings x 6 reps
Interval 2 – Cast Swing x 1.1.1.1 (single reps x 4)
Session Three
A.
Option 1 –
Every 90 seconds, for 9 minutes (2 sets) of:
Interval 1 – Elevated Knee Handstand Push-Up x 15 reps
Interval 2 – Kick to Handstand on Wall Scaled x 10 reps
Interval 3 – Headstand Kick-Ups to Wall x 45 seconds
– – – – – – – –
Option 2 –
Every 90 seconds, for 9 minutes (2 sets) of:
Interval 1 – Rocking Box Bridges x 10-15 reps
Interval 2 – Elevated Foot Handstand Push-Ups x 15 reps
Interval 3 – Headstand on Wall x 30-45 seconds
– – – – – – – –
Followed by. . .
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Headstand Kipping Pulses x 10 reps
Interval 2 – Wall-Facing Shoulder Shrugs x 10 reps
Interval 3 – Kick to Handstand Practice x 20 seconds
B.
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Reverse Dips on Box x 15 reps
Interval 2 – Full Support Hold x 15 seconds + Catch Position Hold x 5 seconds
Followed by. . .
Every minute, on the minute, for 2 minutes (2 sets) of:
Ring Dips with Scaling Option x 10 reps @ 21X1