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.
For full tutorials, click the movement link at the bottom of each section (if applicable).
Session One
A.
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Pistol Squat x 6 reps (right leg, slow and controlled)
Interval 2 – Pistol Squat x 6 reps (left leg, slow and controlled)
*Press out of the squat rather than using a bounce from the bottom of the squat.
Followed by. . .
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Alternating Weighted Pistol Squat Negatives (pause 1 second when hip is at horizontal, then finish the squat) x 6 reps @ 41A0 (3 reps each leg)
*Use dumbbells or kettlebells.
Interval 2 – Weighted Pistol Balance Pulses x 10 reps (5 reps right leg, then 5 reps left leg)
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of complex:
Half Burpee x 10 reps + Alternating Pistol Squat x 8 reps
B.
Every minute, on the minute, for 3 minutes (3 sets) of:
Weighted Pronated Pull-Ups x 3-4 reps
*Build in weight each set.
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Narrow Grip Chest-To-Bar Pull-Ups x 2-4 reps
Interval 2 – Wide Grip Chest-To-Bar Pull-Ups x 2-4 reps
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Butterfly Pull-Ups x 5-10 reps
Interval 2 – Butterfly Chest-To-Bar Pull-Ups x 4 reps
Additional information and tutorials –
Kipping Pull-Up Tutorial
Butterfly 4 Step
The Lazy L Bar Mount
Starting from a Dead Hang
C.
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – L-Sit Flutter Kicks on Kettlebells x 20-30 seconds
Interval 2 – Elbow Jacks x 30 reps
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – V-Up to V-Sit x 6-10 reps
Interval 2 – L-Sit Lifts on Low Rings x 6 reps
Session Two
A.
For 60 seconds, perform one set of:
Hand Plank Shoulder Circles x 10 reps (5 reps each direction, slow and controlled)
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Freestanding Handstand Marching x 50 reps
Interval 2 – Handstand Walk x 6-10 meters
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Reverse Handstand Walk x 3-5 meters
Interval 2 – Handstand Walk x 6-10 meters
Followed by. . .
Every minute, on the minute, for 2 minutes (2 sets) of:
Wall-Facing Handstand Shoulder Shrugs x 25 reps
Additional information and tutorials –
Breaking Down the Handstand Walk
Proper Hand Positioning for Handstand Work
Gas Pedal/Brake Pedal for the Ramp
Rocking Vs. Waddling for Handstand Walk and Marching
B.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Dynamic Push-Ups on Floor x 15 reps
Interval 2 – Low Push-Up Pulses x 30-40 reps
Followed by. . .
For 60 seconds, perform one set of:
Incline Push-Ups on 24″ Box x 30-40 reps
Session Three
A.
Every minute, on the minute, for 5 minutes (5 sets) of complex:
Legless Rope Climb from L-Sit x 1 rep
Followed by. . .
For 60 seconds, perform one set of:
Pull-Up Tap Rope Climb x 1 rep
*If this is too advanced for you right now, replace this movement with a regular legless rope climb.
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
L-Hang Rope Pull-Ups x 4 reps (alternate hands each set)
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Rope Pull-Up Taps x 5 reps (right arm)
Interval 2 – Rope Pull-Up Taps x 5 reps (left arm)
Additional information and tutorials –
B.
If you have trouble with the rhythm of your butterfly pull-up or chest-to-bar pull-up, please watch this VIDEO
.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Bar Muscle-Up x 1.1.1
*These are singles. Start from the ground each rep.
Interval 2 – Butterfly Chest-To-Bar Pull-Ups x 6-8 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Tucked Bar Front Lever x 3 reps @30X1
Interval 2 – Bar Muscle-Up x 2.1 reps
*Two in a row, drop to the floor, then one single rep.
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Bouncing Knees-To-Chest x 30 reps
Interval 2 – 3 sets of Complex: Toes-To-Bar x 1 rep + Bar Muscle-Up x 1 rep
Followed by. . .
For 60 seconds, perform one set of:
Bar Muscle-Up x max reps
Additional information and tutorials –
Breaking Down the Bar Muscle-Up
Connecting Bar Muscle-Ups – The Drop
Bar Muscle-Up Tips – Knees Up!
Slack is Bad
Starting from a Dead Hang
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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