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.
Pistol Squat Progressions –
Every 30 seconds, for 2 minutes (2 sets) of complex:
Interval 1 – Front-Weighted Pistol Balance x 5 seconds (right leg) + Pistol Balance Leg Lift x 10 reps
Interval 2 – Front-Weighted Pistol Balance x 5 seconds (left leg) + Pistol Balance Leg Lift x 10 reps
*If you do cannot yet do these on flat ground, place your supporting foot on a box and lift the straight leg as high as you can (with control) for 10 reps.
Followed by. . .
Option 1 –
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Front-Weighted Pistol Squat Negative x 4 reps @ 31A0 (right leg)
Interval 2 – Front-Weighted Pistol Squat Negative x 4 reps @ 31A0 (left leg)
*Place yourself close enough to a squat rack to use as support if you begin to fall backward.
– – – – – – – –
Option 2 –
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Pistol Squat Negative x 4 reps @ 31A0 (right leg)
Interval 2 – Pistol Squat Negative x 4 reps @ 31A0 (left leg)
– – – – – – – –
Followed by. . .
Option 1 –
Every minute, on the minute, for 2 minutes (2 sets) of:
Band-Assisted Pistol Squat x 12 reps (6 reps each leg, alternating)
*Go as low as you can without falling backward. Make any necessary adjustments to the band tension to attempt to get full range of motion.
– – – – – – – –
Option 2 –
For 2 minutes, perform one set of:
Candlestick Roll to Pistol Squat x 16 reps (8 reps each leg, alternating)
*If this is difficult with shoes on, try removing your shoes and perform barefooted (it’s easier to get on top of the bottom foot).
– – – – – – – –
Option 3 –
For 2 minutes, perform one set of:
Alternating Pistol Squat x max reps
B.
Pull-Up Progressions –
Option 1 –
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Chin Hang Toe Taps x 10 seconds
Interval 2 – Lat Insertion Pull-Ups x 10 seconds (max reps, no bouncing)
*Full tutorial at the end of section.
Interval 3 – Kipping Swings on Bar x 5 reps
*The goal here is really just to swing to regrip. Do not worry about body positions (hollow is absolutely not necessary).
– – – – – – – –
Option 2 –
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Chin Hang Hold x 10-15 seconds
Interval 2 – Kipping 1/2 Toes-To-Bar x 6-8 reps
Interval 3 – Kipping Half Pull-Up x 5 reps
*If you are new to kipping movements, only slightly bend your arms if possible. If that is not yet doable, just simply regrip your hands on the bar (small hop) to build your kipping strength.
– – – – – – – –
Followed by. . .
Option 1 –
Every minute, on the minute, for 3 minutes (3 sets) of:
Chest-To-Bar Pull-up Scaled x 6-8 reps @ 2011
– – – – – – – –
Option 2 –
Every minute, on the minute, for 3 minutes (3 sets) of:
Chest-To-Bar Pull-Up Scaled with Zero Assistance Negative x 6 reps @ 2020
– – – – – – – –
Followed by. . .
Every minute, on the minute, for 3 minutes (1 set) of:
Interval 1 – Med Ball Thoracic Opener x 45 seconds
Interval 2 – Supine Table Hold x 30 seconds
Interval 3 – Twisted Cross x 60 seconds (30 seconds each arm)
Additional information and tutorials –
Lat Insertion Pull-Up Tutorial
Kipping Pull-Up Tutorial
Butterfly 4 Step
The Lazy L Bar Mount
Starting from a Dead Hang
C.
L-Sit Progressions –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Tuck Rock x 20 reps
Interval 2 – L-Sit Lifts on Box x 15 reps
Followed by. . .
For 60 seconds, perform one set of:
Straight Leg Bottom Balance x 60 seconds or max effort
Session Two
A.
Handstand Walk Progressions –
Option 1 –
Every 90 seconds, for 6 minutes (2 sets) of:
Interval 1 – Kick to Handstand on Wall Scaled x 40 seconds effort
Interval 2 – Handstand Marching with Feet on Box x 40 seconds effort
*If you find at any time that you are too weak to maintain a safe position during these skills, stop and rest. It’s better to feel fresh and confident than to worry about injury.
– – – – – – – –
Option 2 –
Every 90 seconds, for 6 minutes (2 sets) of:
Interval 1 – Kick to Handstand on Wall (with hands turned out) x 45 seconds effort
*Attempt the have feet together prior to hitting the wall, and contact the wall as softly as possible.
Interval 2 – Wall-Facing Handstand Marching x 45 seconds effort
*If you find at any time that you are too weak to maintain a safe position whilst drilling these skills, stop and rest. It’s better to feel fresh and confident than to worry about injury.
– – – – – – – –
Followed by. . .
Option 1 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Single Leg Thigh Taps x 10 reps
*Keep feet lower on the wall if this is not a strength for you.
Interval 2 – Reverse Snow Angels x 15 reps (slow and smooth)
– – – – – – – –
Option 2 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Freestanding Handstand Marching x 45 seconds effort
*Regardless of how proficient you are at this movement, move at least ONE hand at least once per attempt. Marching can go backward, forward or no direction. The object is to move your hands to prove to yourself that they are not stuck to the floor and you will not die. As you proceed attempt to move a hand once more than the last time. Find your new personal record!
Interval 2 – Reverse Snow Angels x 15 reps (slow and smooth)
– – – – – – – –
Followed by. . .
One set of each:
Med Ball Thoracic Opener x 45 seconds
Rest 15 seconds
Hand Plank Shoulder Taps x 60 seconds (max 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.
Push-Up Progressions –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Incline Push-Ups on 30″ Box x 20 reps
Interval 2 – Hand Plank Hold x (up to) 45 seconds (maintain a rigid torso)
Followed by. . .
Every minute, on the minute, for 2 minutes (2 sets) of:
Push-Up Negatives x 10 reps @ 30A1
Session Three
A.
Rope Climb Progressions –
Option One – (If you do not yet know how to climb a rope)
Every 30 seconds for 3 minutes (3 sets) of:
Interval 1 – Rope Hang Hold x 5-15 seconds (right hand on top)
Interval 2 – Rope Hang Hold x 5-15 seconds (left hand on top)
– – – – – – – –
Option Two – (If you can already climb rope but you get fatigued easily)
Every minute, on the minute, for 3 minutes (3 sets) of complex:
Rope Hang Hold x 10 seconds + climb three steps up the rope + Rope Hang Hold x 10 seconds
– – – – – – – –
Followed by. . .
Every 30 seconds, for 5 minutes (5 sets) of:
Interval 1 – Rope Pull-Up from Box (with feet on floor) x 5 reps (right hand on top)
Interval 2 – Rope Pull-Up from Box (with feet on floor) x 5 reps (left hand on top)
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Rope Climb x 10 seconds (max effort)
Additional information and tutorials –
B.
Bar Muscle-Up Progressions –
Every minute, on the minute, for 9 minute (3 sets) of:
Interval 1 – Box Jump-Up to Front Support x 10 reps
*Do these on a bar that you feel comfortable being above. Do not use a bar so high that it will scare you too much when on top.
Interval 2 – Kipping Knees-To-Chest x 8-12 reps
Interval 3 – Kipping Backslide x 15 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
__________________________________________________________________________
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
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