16-22 December, 2024 – Invictus Gymnastics Level One

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 –

For 60 seconds, perform one set of each:
Kettlebell Ankle Pulse x 30 seconds (right leg)
Kettlebell Ankle Pulse x 30 seconds (left leg)

Followed by. . .

Option 1 –
One set of:
Front Weighted Pistol Squat Balance x 20 seconds (each leg)
*Use a post on the rig if necessary to remain in position. Rig post and dumbbells should be as far out in front of you as possible to counterbalance your hip weight.
– – – – – – – –
Option 2 –
One set of:
Pistol Squat Balance x 20 seconds (each leg)
– – – – – – – –
Followed by. . .

Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Pistol Half Squat x 5 reps (right leg)
Interval 2 – Pistol Half Squat x 5 reps (left leg)
*Feel for activation in your glutes. This movement should not be quads-only. Try to get your hip as low as your knee.

Rest 60 seconds, then. . .

Option 1 –
For 2 minutes, perform one set of:
Alternating Band Assisted Pistol Squat x max reps
– – – – – – – –
Option 2 –
For 2 minutes, perform one set of:
Alternating Front-Weighted Pistol Squat x max reps
*If you have never done a single leg squat before, this is your chance to attempt your first pistol!
– – – – – – – –
Option 3 –
For 2 minutes, perform one set of:
Alternating Pistol Squat x max reps
*If you have never done an unassisted single leg squat before, this is your chance to attempt your first pistol!

B.
Pull-Up Progressions –

For 60 seconds, perform one set of:
Chest-To-Bar Pull-Up Negatives x 6-8 reps @ 30A0
*Focus should be on the last part of the extension of the arms- finish by straightening them slowly and symmetrically. If you find that you are not able to control the rate of descent, please use your feet as necessary to help create a consistent speed during the negative.

Rest 60 seconds, then. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Chest-To-Bar Pull-Ups Scaled x 8 reps
*Challenge yourself by using your legs as little as possible, yet enough to complete all reps with full range of motion.

Additional information and tutorials –

Kipping Pull-Up Tutorial
Butterfly 4 Step
The Lazy L Bar Mount
Starting from a Dead Hang

C.
L-Sit Progressions –

Option 1 –
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – L-Sit Flutter Kicks from Box x 20 seconds effort
*The height of your legs is not as important as having your legs completely straight.
Interval 2 – Seated Piked Single Leg Lifts x 30 reps (15 reps each leg)
Interval 3 – Tuck Hang Hold from Bar x 20-30 seconds
– – – – – – – –
Option 2 –
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – L-Sit Flutter Kicks from Kettlebells or Parallettes x 15 seconds
Interval 2 – L-Hang Hold from Bar x 20-30 seconds (accumulate time if necessary)
Interval 3 – Seated Piked Single Leg Lifts x 30 reps (15 reps each leg)

Session Two
A.
Handstand Walk Progressions –

Option 1 –
For 2 minutes, practice:
Kick to Handstand on Wall Scaled
*Rest anytime as needed.
– – – – – – – –
Option 2 –
For 2 minutes, practice:
Kick to Handstand on Wall
*If possible, try to get your feet together before making contact with the wall.
– – – – – – – –
Followed by. . .

Option 1 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Three Quarter Handstand Hold on Wall x 30 seconds
Interval 2 – Mini Handstand x 30 seconds (full tutorial below)
*Note that your feet should stay apart on this drill and your hands should remain on the floor
– – – – – – – –
Option 2 –
Every minute, on the minute for 6 minutes (3 sets) of:
Interval 1 – Piked Handstand Hold on Wall x 30 seconds
Interval 2 – Kick to Handstand Practice (freestanding) x 30 seconds
– – – – – – – –
Followed by. . .

Two sets of:
Movement 1 – Donkey Kicks x 20-30 reps
Rest 30 seconds, then. . .
Movement 2 – Hand Plank Hold x 60 seconds
Rest 30 seconds between sets

Additional information and tutorials –

Mini Handstand Tutorial
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 6 minutes (2 sets) of:
Interval 1 – Head-Butt Push-Ups x 20 reps
Interval 2 – Incline Push-Ups on 30″ Box x 20 reps
Interval 3 – Banded Two-Handed Triceps Extension x 20 reps

Session Three
A.
Rope Climb Progressions –

One set of:
Rope Hang Hold x 15 seconds

Rest 60-90 seconds, then. . .

Rope Climb – Level One to Level Two Graduation Test:
For 3 minutes, perform:
Rope Climb x max reps/effort
*If you have never climbed a rope to the top, this is your chance! If you finish the three minutes with 4 reps or more (on a 15′ rope) then you should stop here and move to Level Two for Rope Climb.

If you did not complete 4 rope climbs during the graduation test, don’t worry, you will get there soon enough! Now, perform:

Every 30 seconds, for 5 minutes (10 sets) of:
Rope Climb x 5 second ascent (max effort)

Additional information and tutorials –

Rope Foot Hold Tutorial

B.
Bar Muscle-Up Progressions –

Every 30 seconds, for 2 minutes (1 set) of:
Interval 1 – Kipping Front Lever on Bar x 5-8 reps (bent legs)
Interval 2 – Kipping Knees-To-Chest on Bar x 5-8 reps
*These may seem similar, but the difference is that your lats should be engaged during the kipping front lever and the lats should not be engaged on the kipping knees-to-chest. Also, the hips should rise on the front lever, yet the hips should stay relatively low on the knees-to-chest.

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Box Jump-Up to Support on Bar x 5 reps
Interval 2 – Kipping Half-Toes-To-Bar x 8 reps
*Try to establish rhythm on the kipping half toes-to-bar, creating a swing that will allow you to do all 8 reps without extra kipping swings between them.

Followed by. . .

Every 20 seconds, for 2 minutes (6 sets) of:
Swinging Knees-To-Bar x 1 rep
*The goal is to get the knees close to the bar, but avoid banging your knees on the bar please 🙂

Rest 60 seconds, then. . .

Option 1 –
For 60 seconds, perform one set of:
Arch Under Bar Jump to Support x max effort (for quality, not for max reps)
*At this point you may be tired, so make sure that you set a block and/or plates high enough that you can move consistently through the 60 seconds without failing. Pace yourself as needed.
– – – – – – – –
Option 2 –
Spend 60 seconds attempting your first Bar Muscle-Up!

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)

Med Ball Thoracic 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

Wrist Stretches

Twisted Cross

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

Couch Stretch