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 its 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 30 seconds, for 2 minutes (4 sets) of:
Donkey Kicks to Wall
(3 stage) x 6-8 reps
Followed by. . .
Option 1 –
For 60 seconds, perform one set of:
Overhead Barbell Underarm Stretch
x 60 seconds
*Start with your hands wide. As you become more comfortable in that position bring your hands closer together until you cannot go any closer while still achieving a good underarm stretch.
– – – – – – – –
Option 2 –
For 60 seconds, perform one set of:
Rocking Box Bridge x 10-15 reps
– – – – – – – –
Followed by. . .
Option 1 –
Every minute, on the minute, for 2 minutes (2 sets) of:
Mini Handstand x 15 reps (hands stay on floor)
– – – – – – – –
Option 2 –
Every minute, on the minute, for 2 minutes (2 sets) of:
Mini Release Handstand x 10 reps (hands release from floor but only touch one foot on the floor between reps)
– – – – – – – –
Option 3 –
Spend 2 minutes working on a Kick to Handstand.
*Work to get feet to touch together with hips fully extended.
– – – – – – – –
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Piked Wall Handstand Hold x 15 seconds
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Reverse Snow Angels x 20 reps @ 1010
Interval 2 – Finger Presses x 30 reps
B.
Every 10 seconds, for 2 minutes (6 sets) of:
Interval 1 – Target Reach Swing x 1 rep
Interval 2 – Target Reach Swing + Kipping Half Toes-To-Bar x 1 rep
Followed by. . .
Option 1 –
Every 10 seconds, for 2 minutes (12 sets) of:
Target Reach Swing + Kipping Toes-To-Bar x 1 rep
– – – – – – – –
Option 2 –
Every 15 seconds, for 2 minutes (8 sets) of:
Target Reach Swing + Kipping Toes-To-Bar x 2 reps
– – – – – – – –
Option 3 –
Every 20 seconds, for 2 minutes (6 sets) of:
Target Reach Swing + Kipping Toes-To-Bar x 3 reps
– – – – – – – –
Followed by. . .
Every minute, on the minute, for 2 minutes (2 sets) of:
Tuck-Up V-Up Complex x 7 reps
C.
Every minute, on the minute, for 2 minutes (2 sets) of complex:
C2B Elbow Drivers x 30 reps + C2B Diagonal Hold x 20 seconds
Followed by. . .
For 60 seconds, perform one set of:
Chest-To-Bar Pull-Ups Scaled x max reps (do not remove your hands from the bar for the entire 60 seconds)
Session Two
A.
If you are not familiar with the false grip for strict ring muscle-ups, please watch this VIDEO.
If you are not familiar with tempo and how to read it in your programming, please watch this VIDEO.
Every 10 seconds, for 2 minutes (12 sets) of:
Ring Pull-Up Negatives x 1 rep @ 31A1
Followed by. . .
Every 10 seconds, for 3 minutes (9 sets) of:
Interval 1 – Full Support Hold x 5 seconds
Interval 2 – Ring Dip Negative x 1 rep @ 32A1
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Band Assisted Strict Muscle-Up Transitions x 5 reps
Followed by. . .
One set of:
Head-Butt Push-Ups x 30 reps
B.
Every 30 seconds, for 2 minutes (4 sets)
Interval 1 – Scap Pull-Ups x 15 reps
Interval 2 – Ring Swings x 5 reps
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Muscle-Up Transitions with Feet on Floor x 5 reps
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Snap Pulls x 10 reps
Interval 2 – Snap Pulls with Small Backswing x 6 reps
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Box Jump-Up to Catch Position (2 second hold at full support) x 3 reps
Followed by. . .
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Snap Pulls x 6 reps
Interval 2 – Snap Pulls with Small Backswing x 6 reps
Interval 3 – Ring Swings x 6 reps
Followed by. . .
Every 30 seconds, for 60 seconds, (1 set) of:
Interval 1 – Banded Triceps Extension x 15 reps (right arm)
Interval 2 – Banded Triceps Extension x 15 reps (left arm)
*Use a light enough band that you can fully extend the elbow each rep.
Session Three
A.
For 60 seconds, perform one set of:
Hand Plank Shoulder Circles x 20 reps (10 reps each direction)
Rest 60 seconds, then. . .
Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Downward Dog Handstand Push-Ups x 8-12 reps
Interval 2 – Headstand Practice (back to wall) x 40 seconds
– – – – – – – –
Option 2 –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Elevated Foot Handstand Push-Ups on 24″ Box x 6-10 reps
Interval 2 – Kick to Handstand on Wall x 3-6 reps
– – – – – – – –
Followed by. . .
Option 1 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Three Quarter Handstand on Wall x 40 seconds
Interval 2 – Elbow Plank x 40 seconds
– – – – – – – –
Option 2 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Back-To-Wall Handstand Hold x 40 seconds
Interval 2 – Elevated Foot Push-Ups on 24″ Box x 6-10 reps
– – – – – – – –
Followed by. . .
Option 1 –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Wall Climb x max reps/effort
Interval 2 – Rest
– – – – – – – –
Option 2 –
Every minute, on the minute, for 4 minutes (4 sets) of:
Box Bridged Handstand Push-Ups x 3-5 reps
– – – – – – – –
Option 3 –
Every minute, on the minute, for 4 minutes (4 sets) of:
Hamstring Curl Handstand Push-Ups x 3-5 reps
B.
Option 1 –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Reverse Dips on Box x 6 reps
Interval 2 – Full Support Hold on Rings x 15 seconds
– – – – – – – –
Option 2 –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Reverse Dips on Box x 8 reps
Interval 2 – Ring Dip Negatives x 3 reps @ 41A1
– – – – – – – –
Option 3 –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Ring Dips with Scaling Option x 8 reps
*First attempt unassisted dips then use legs as necessary when needed.
Interval 2 – L-Sit Lifts on Box x 10 reps