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.
With a 60 second time cap, perform:
Kick to Handstand on Wall x 8 reps
*Contact with the wall should be as soft as possible.
Rest 60 seconds, then. . .
For 60 seconds, perform:
Static Handstand Hold x max effort
Immediately followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Wall-Facing Split Handstand Hold x 40 seconds
Followed by. . .
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Toe Slide Press Handstand from Wall x 4-5 reps
*Maintain body positioning and use the upper body and head to lean past the fingers to pull weight away from the wall.
Interval 2 – Donkey Kick x 10 reps
Followed by. . .
For 2 minutes, perform one set of:
Finger Press x 50 reps @ 2020
B.
For 60 seconds, perform one set of:
Pike Stretch x 60 seconds
Followed by. . .
For 2 minutes, perform as many sets as possible of:
Kipping Toes-To-Bar x 4 reps
*The goal is to have all 4 reps feeling identical.
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Tuck-Up V-Up Complex x 3 reps
Interval 2 – Elbow Jacks x 15 reps
C.
If you are not familiar with the Butterfly 4-Step, please watch this VIDEO
.
Option 1 –
For 60 seconds, perform one set of:
Chest-To-Bar Pull-Ups with Scaling Option x 10 reps @ 2010
– – – – – – – –
Option 2 –
Every 15 seconds, for 60 seconds (4 sets) of
Strict Chest-To-Bar Pull-Up x 4 reps
– – – – – – – –
Followed by. . .
Option 1 –
Every 30 seconds, for 2 minutes (4 sets) of:
Kipping Chest-To-Bar Pull-Ups x 4-6 reps
– – – – – – – –
Option 2 –
Every 30 seconds, for 2 minutes (4 sets) of:
Butterfly Chest-To-Bar Pull-Ups x 6-8 reps
Session Two
A.
If you are not familiar with the false grip for strict ring muscle-ups, please watch this VIDEO.
Every 15 seconds, for 60 seconds (4 sets) of:
False Grip Ring Mount x 2 reps
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of:
Squatted Muscle-Up Transitions x 4 reps
Followed by. . .
Every 30 seconds, for 60 seconds (2 sets) of:
Ring Dips x 8 reps @ 11X0
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Strict Ring Muscle-Up x 1-3 reps
Followed by. . .
For 60 seconds, perform one set of:
Ring Pull-Up with False Grip Scaled x max reps
B.
Every 15 seconds, for 60 seconds (4 sets) of:
Cast Swing x 1 rep
*Drop between reps.
Followed by. . .
Every 15 seconds, for 60 seconds (4 sets) of complex:
Cast Swing + Speed Swing x 1 rep
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Pop Swings x 3 reps
*Start each set from a static hang and not a cast swing.
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Shove Pop Swing x 3 reps
*Start each set from a static hang and not a cast swing.
Followed by. . .
Every 15 seconds, for 2 minutes (8 sets) of complex:
Cast Swing + Shove Pop Swing x 1 rep
Followed by. . .
Every 30 seconds, for 4 minutes (4 sets) of:
Mounting Ring Muscle-Up x 1 rep
Session Three
A.
If you are not familiar with the process of handstand push-up negatives and tempo, please watch this VIDEO.
Every 10 seconds, for 60 seconds (6 sets) of:
Handstand Push-Up Negative to 2″/4″ Deficit @ 50A1
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Handstand Shoulder Shrugs x 10 reps
Interval 2 – Elevated Foot Handstand Push-Ups x 6-8 reps
Rest 60 seconds, then. . .
For the following options, please see below for contingencies regarding your failing rep (if one occurs).
Option 1 –
Every 20 seconds, for 4 minutes (9 sets) of:
Strict Handstand Push-Up x 2 reps
– – – – – – – –
Option 2 –
Every 15 seconds, for 4 minutes (12 sets) of:
Strict Handstand Push-Up x 2 reps
– – – – – – – –
Option 3 –
Every 10 seconds, for 4 minutes (18 sets) of:
Strict Handstand Push-Up x 2 reps
– – – – – – – –
*If at any time you fail a set please finish the set using the hamstring curl handstand push-up for the remaining reps in the amount of time remaining. You do not need to hold to the timed intervals, simply finish the remaining reps within the 4 minute time cap.
Followed by. . .
For 4 minutes, build up to your 1 rep max deficit handstand push-up. Perform single reps only. Rest as needed between reps.
Followed by. . .
For 2 minutes, perform one set of:
Hamstring Curl Handstand Push-Ups x max reps
*Accumulate as many reps per attempt as possible. These do not need to be unbroken.
One set of:
Nose-To-Wall Handstand Hold x 2 minutes
B.
Every 15 seconds, for 4 minutes (8 sets) of:
Interval 1 – Ring Dip x 3 reps
*Use Ring Dip Scaling option if or when necessary.
Interval 2 – Wide Grip Push-Ups x 3 reps