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 the 50 Percent Rule, please watch this VIDEO.
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Frog Press to Handstand x 3 reps
Interval 2 – Back-To-Wall Split Handstand Hold x 15 seconds
Interval 3 – Rocking Box Bridges x 8 reps
Followed by. . .
Every minute, on the minute, for 2 minutes (2 sets) of:
Toe Slide Press Handstand x 8 reps
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Static Handstand Hold x 45 seconds
Interval 2 – Wall-Facing Split Handstand Hold x 45 seconds
Followed by. . .
For 60 seconds, perform one set of:
Finger Presses
x 30 reps @ 1010
B.
Every 15 seconds, for 60 seconds (4 sets) of:
Kipping Toes-To-Bar x 5 reps (FAST)
*Utilize the Target Reach Swing to mount the bar before each set. All reps should feel identical to the first.
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Toes-To-Bar Candlestick Press x 5 reps
Interval 2 – Lalanne Push-Ups x 10 reps
C.
Every 30 seconds, for 6 minutes (3 sets) of:
Interval 1 – Strict Chest-To-Bar Pull-Up x 3 reps @ 31X1
Interval 2 – Chest-To-Bar Pull-Up Pulses x 5 reps
Interval 3 – Butterfly Chest-To-Bar Pull-Ups x 7 reps
Interval 4 – Lat Insertion Pull-Ups x 9 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.
If you are not familiar with a Shoulder Stand on Rings, please watch this VIDEO.
For 60 seconds, perform one set of:
Extensor Stretch for False Grip x 45 seconds
Followed by. . .
Every 20 seconds, for 4 minutes (6 sets) of:
Interval 1 – Strict Muscle-Up to Catch Position x 2 reps
Interval 2 – Catch Position Dips x 5 reps
*You may perform the dips on the low rings, or if you’d prefer you can finish your second muscle-up on the high rings and begin the catch position dips immediately.
Followed by. . .
Every 20 seconds, for 2 minutes (6 sets) of complex:
Strict Muscle-Up + Shoulder Stand x 1 rep
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of complex:
Strict Muscle-Up + Forward Roll x 1 rep
Followed by. . .
For 60 seconds, perform one set of:
Strict Muscle-Up on Low Rings Scaled x max reps
B.
If you are not familiar with the “No Zone”, please watch this VIDEO.
In 60 seconds or less, perform one set of the following sequence:
Snap Pull x 8 reps +. . .
Supine Snap Pull Swing x 4 reps +. . .
Pop Swing x 4 reps +. . .
Rowing Transition Lifter Swing x 4 reps
Followed by. . .
For 2 minutes, perform:
Mounting Ring Muscle-Up x max reps(singles – drop between reps)
*The object of this exercise is to catch the Muscle-Up as high as possible. Rest as needed between reps.
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of:
Kipping Ring Muscle-Up x 3 reps
*Make each rep as dynamic as possible to eliminate as much of the dip you can.
Followed by. . .
Every 20 seconds, for 2 minutes (6 sets) of complex:
Rising Muscle-Up + Rowing Muscle-Up + Ring Dips x 5 reps
Followed by. . .
For 2 minutes, perform one set of:
Prone Cuban Press (full range) x 20 reps
Session Three
A.
Spend 2 minutes practicing Freestanding Handstand Push-Ups.
Followed by. . .
Every 10 seconds, for 4 minutes (24 sets) of:
Strict Handstand Push-Up to 4″/8″ Deficit x 2 reps
*If you fail a rep, finish the rest of the intervals with one rep instead of two. If you continue to fail the reps remove 4″ of deficit.
Rest 60 seconds, then. . .
For 60 seconds, perform one set of:
Strict Handstand Push-Ups x max reps (accumulate reps as necessary)
Followed by. . .
For 2 minutes, perform one set of:
Box Bridged Handstand Push-Ups with 8″ Deficit x max reps (unbroken)
*Once you fail a rep, rest for the remaining time.
Followed by. . .
For 2 minutes, perform one set of:
Nose-To-Wall Handstand Hold x max effort (2 minutes max)
*Perform one push-up for each remaining second left in the 2 minutes time cap.
B.
Every 20 seconds, for 4 minutes (4 sets) of:
Interval 1 – Ring Dips with Scaling Option x 10 reps
Interval 2 – Top of Dip Pulses x 8 reps
Interval 3 – Catch Position Dips x 6 reps @ 11X0
C.
Every minute, on the minute, for 4 minutes (4 sets) of:
Hand Plank to Press Lean x 5 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Frog Press Pulses x 8-10 reps
Interval 2 – Back-To-Wall Donkey Kick x 6-8 reps