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 each:
Kettlebell Ankle Pulses x 30 seconds (right leg)
Kettlebell Ankle Pulses x 30 seconds (left leg)
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Pistol Balance Pulses x 6-10 reps (right leg)
Interval 2 – Pistol Balance Pulses x 6-10 reps (left leg)
Followed by. . .
Every 15 seconds, for 2 minutes (4 sets) of:
Interval 1 – Weighted Pistol Squat x 2 reps (right leg)
Interval 2 – Weighted Pistol Squat x 2 reps (left leg)
*Perform without weight if you struggle with pistol squats.
Immediately followed by. . .
For 60 seconds, perform one set of:
Alternating Pistol Squat x max reps
B.
Pull-Up Progressions –
Every 30 seconds, for 4 minutes (2 sets) of:
Interval 1 – Pull-Up Pulses x 10 reps
*Start from a box to avoid having to do a full pull-up.
Interval 2 – Half Pull-Up Pulses x 10 reps
Interval 3 – Lat Insertion Pull-Ups x 5 reps @ 20X1
*Please watch tutorial at bottom of section.
Interval 4 – Push-Up x max reps (15 second cap)
Followed by. . .
Option 1 –
Every 30 seconds, for 2 minutes (4 sets) of:
Kipping Pull-Up x 2-3 reps (contiguous)
*At the top of the pull-up, attempt to keep your feet in front of the bar (do not let them fall beneath your body) and your chin back behind the bar (rather than over the top of the bar, as seen in the demo video).
– – – – – – – –
Option 2 –
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Kipping Pull-Up x 4-5 reps
Interval 2 – Butterfly Pull-Up x 2-4 reps
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 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – L-Sit Hold on Parallettes or Kettlebells x 15 seconds (or max effort if less than 15 seconds)
Interval 2 – Hand Plank Arch/Hollows x 8 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – L-Hang Flutter Kicks from Bar x 15 seconds (or max effort if less than 15 seconds)
Interval 2 – Straight Body Ceiling Reaching Crunches x 15 reps
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – V-Ups x 20 seconds (max reps)
Interval 2 – Elbow Jacks x 20 seconds (max reps)
Session Two
A.
Handstand Walk Progressions –
For 60 seconds, perform one set of:
Kick to Handstand on Wall Practice (with hands turned out) x 60 seconds
*Try to get your feet together before making soft contact with the wall.
Immediately followed by. . .
For 60 seconds, perform on set of:
Back-To-Wall Handstand Hold x 60 seconds
Rest 60 seconds, then. . .
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Freestanding Handstand Marching x max reps/effort
Interval 2 – Wall-Facing Handstand Marching x 40 reps
Followed by. . .
For 60 seconds, perform one set of:
Box Bridged Handstand Push-Ups x 12-15 reps
Followed by. . .
Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Handstand Walk x 1-3 meters
Interval 2 – Back-To-Wall Handstand Marching x 8-10 reps
– – – – – – – –
Option 2 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Handstand Walk x 3-5 meters
Interval 2 – Back-To-Wall Handstand Marching x 20 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 30 seconds, for 2 minutes (4 sets) of complex:
Hand Plank Shoulder Taps x 12 reps + Push-Up x 5 reps
Followed by. . .
For 60 seconds, perform one set of:
Push-Up with 8″ Deficit x 10 reps
Followed by. . .
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Box Bridged Handstand Push-Ups x 6-10 reps
*If you feel tension in your low back, turn your box to its taller side and/or add plates to make the surface taller for your feet to be on.
Interval 2 – Dynamic Push-Ups on 24″ Box x 6-10 reps
Session Three
A.
Rope Climb Progressions –
Option 1 –
Every minute, on the minute, for 5 minutes (5 sets) of complex:
Rope Pull-Ups x 4 reps + Rope Climb (with legs) x 1 rep
*Switch top hand after 2 reps of the rope pull-ups. Start each pull-up with the top arm completely straight.
– – – – – – – –
Option 2 –
Every 30 seconds, for 2 minutes (4 sets) of:
Rope Climb (with or without legs) x 1 rep
Rest 60 seconds, then. . .
(Option 2 continued) Every 30 seconds,for 2 minutes (4 sets) of:
Rope Climb (with or without legs) x 1 rep
– – – – – – – –
Followed by. . .
Every 45 seconds, for 3 minutes (1 set) of:
Interval 1 – Legless Rope Hang Hold x 10-15 seconds (right hand on top)
Interval 2 – Legless Rope Hang Hold x 10-15 seconds (left hand on top)
Interval 3 – Rope Pull-Up Taps x 3-4 reps (right arm)
Interval 4 – Rope Pull-Up Taps x 3-4 reps (left arm)
Followed by. . .
For 60 seconds, perform one set of:
Rope Hang Knees-To-Armpits x 15-20 reps
Additional information and tutorials –
B.
Bar Muscle-Up Progressions –
One set of:
Arch Under Bar Jump to Support x 8 reps
Rest 60 seconds, then. . .
Option 1 – (If you do not yet have a consistent bar muscle-up)
Every 15 seconds, for 2 minutes (8 sets) of:
Bad Cheerleader Jump + Air Chair Swing x 1 rep
*If you feel comfortable, try to pump your legs to gain more height in the air chair swing utilizing the technique seen in the kipping back slide.
– – – – – – – –
Option 2 – (If you have a consistent bar muscle-up)
Every 15 seconds, for 2 minutes (4 sets) of:
Interval 1 – Bad Cheerleader Jump + Air Chair Swing x 1 rep
Interval 2 – Bar Muscle-Up x 1 rep
– – – – – – – –
Rest 60 seconds, then. . .
Option 1 –
Every 45 seconds, for 6 minutes (8 sets) of:
Bar Muscle-Up x 1-2 reps
– – – – – – – –
Option 2-
Every 45 seconds, for 6 minutes (4 sets) of:
Bar Muscle-Up x 3 reps
– – – – – – – –
Followed by. . .
One set of:
Toes-To-Bar Candlestick Press x 5-8 reps (slow and controlled)
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 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