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 –
One set of:
Kettlebell Ankle Pulse x 20 reps (each leg)
*You can also do this on a box, supporting yourself with one foot while pulsing forward with the other foot on the box.
Followed by. . .
Every 30 seconds, for 2 minutes (3 sets) of:
Interval 1 – Front-Weighted Pistol Squat Balance x 10 seconds (right leg)
Interval 2 – Front-Weighted Pistol Squat Balance x 10 seconds (left leg)
*Use a squat rack or other stationary object if necessary to avoid falling backward.
Followed by. . .
Option 1 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Pistol Half Squat x 4 reps @ 33X1 (right leg)
Interval 2 – Pistol Half Squat x 4 reps @ 33X1 (left leg)
*Attempt to lower as close to parallel as possible and hold for three seconds before pressing up to stand.
– – – – – – – –
Option 2 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Pistol Squat Negative x 4 reps @ 52A1 (right leg)
Interval 2 – Pistol Squat Negative x 4 reps @ 52A1 (left leg)
*Be especially focused on controlling the descent from parallel to the bottom of the squat.
– – – – – – – –
Rest 60 seconds, then. . .
Every minute, on the minute, for 4 minutes (4 sets) of:
Alternating Banded Pistol Squat x 6-10 reps
B.
Pull-Up Progressions –
Every minute, on the minute, for 3 minutes (3 sets) of:
Pull-Ups with Scaling Option x 10 reps @ 2010
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
Session Two
A.
Handstand Walk Progressions –
Spend 2 minutes working on proper hand and foot placement for a Kick To Handstand.
Followed by. . .
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Donkey Kicks x 10 reps
Interval 2 – Wall Slide x 10 reps @ 2020
Interval 3 – Wall Climb x 3-4 reps
*Climb as high as you can, but don’t go to failure or fall from the wall. Climb down slowly and carefully.
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Single Leg Thigh Taps on Box x 20 reps
Interval 2 – Hand Plank Shoulder Taps x 30 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 15 reps
Interval 2 – Hand Plank Hold x 40 seconds
Followed by. . .
Every minute, on the minute, for 2 minutes (2 sets) of:
Push-Up Negatives x 10 reps @ 30A1
*Maintain a strong body position. If you feel like you are going to lose body positioning, place your knees on the floor when you feel you are about to fail to maintain straight in the body.
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 10-15 seconds (right hand on top)
Interval 2 – Rope Hang Hold x 10-15 seconds (left hand on top)
– – – – – – – –
Option Two – (If you can partially climb a rope, or can complete a rope climb but get fatigued easily)
Every minute, on the minute, for 3 minutes (3 sets) of complex:
Rope Hang Hold x 10 seconds + climb two or three steps up the rope (opposite hand on top) + 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 30 seconds (max effort)
Additional information and tutorials –
B.
Bar Muscle-Up Progressions –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Swinging Knees-To-Bar x 3 reps (attempts)
Interval 2 – Arch Under Bar Jump to Support x 4-6 reps
Followed by. . .
Every 90 seconds, for 3 minutes (1 set) of:
Interval 1 – Kipping Back Slide x 15-20 reps
Interval 2 – Supine Overhead Plate Lift (15#/25#) x 6-8 reps
Additional information and tutorials –
Bad Cheerleader Jump to Bar
Target Reach Swing Tutorial
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