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
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Pistol Squat (with 2 second pause at bottom) x 2-4 reps (right leg)
Interval 2 – Pistol Squat (with 2 second pause at bottom) x 2-4 reps (left leg)
B
Pull-Up Progressions –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 (Complex) – Strict Pull-Up x max reps (unbroken) + Kipping Pull-Up x 3-4 reps
*Be sure to keep your chin back behind the bar (and not pull it over the bar).
Interval 2 – Hand Plank Shoulder Taps x 30 reps
Followed by. . .
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Chin Hang x 15 seconds
Interval 2 – Lat Insertion Pull-Ups x 6-10 reps
*Keep your elbows pulling to the sides and away from your body (laterally). Please see tutorial below.
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 30 seconds, for 6 minutes (3 sets) of:
Interval 1 – L-Sit Flutter Kicks from Box (high or low legs) x 20 seconds
Interval 2 – Straight Leg Bottom Balance x 20 seconds
Interval 3 – Hand Plank Cross Knee-To-Elbow x 10 reps
Interval 4 – Elbow Jack x 20 reps
*Notice that your thighs should make contact with the floor twice each rep (legs apart + legs together = 1 rep).
Followed by. . .
One set of:
Banded Triceps Extension x 30 reps (each arm) @ 1010
*Break reps up as needed.
Session Two
A.
Handstand Walk Progressions –
Spend 60 seconds working on proper hand and foot placement for a Kick to Static Handstand.
Followed by. . .
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Back-To-Wall Handstand Hold x 15 seconds
Interval 2 – Wall Climb x 1 rep (slow and controlled)
Interval 3 – Donkey Kick x 4 reps
*The goal on donkey kicks is to hit full handstand and your feet land quietly on the floor.
Followed by. . .
Every 30 seconds, for 2 minutes (3 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 20 reps
Interval 2 – Back-To-Wall Handstand Marching x 10 reps
Followed by. . .
Every minute, on the minute, for 4 minutes (4 sets) of complex:
Handstand Walk x 4-6 meters + Ceiling-Reaching Crunches x 15 reps
*If you fall during your handstand walk, kick up to where you placed your last walking step and continue from there.
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Single Arm Side Plank with Hip Circles x 8 reps (each side)
Interval 2 – Wall Slides x 8 reps @ 2121
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 3 minutes (3 sets) of complex:
Hand Plank Shoulder Taps x 30 reps + Push-Up x 6-10 reps
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Single Arm Hand Plank x 10 seconds (each arm)
Interval 2 – Narrow Grip Push-Ups on 24″ Box x 10 reps
*Video is normal grip push-ups on 30″ box. Bring hands together until index fingers and thumbs are overlapping.
Followed by. . .
Every 30 seconds, for 60 seconds (2 sets) of:
Supinated Palm Hand Plank x 20 seconds
*Arms should be completely straight and shoulders should lean forward past hands as far as possible. If you feel pain from overextension of the elbow, put your knees on the floor, reset your hands and begin with slightly bent elbows. Maintain the small arm bend throughout the set.
Session Three
A.
Rope Climb Progressions –
Every minute, on the minute, for 4 minutes (4 sets) of complex:
Rope Pull-Up Taps x 6 reps (3 reps each hand) + Rope Climb x 1 rep
*Your feet should remain off the floor for the duration of the three reps on each side if possible.
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of complex:
Toes-To-Rope x 4 reps + Rope Climb x 1 rep
*Attempt to keep your feet off the floor for this complex to go unbroken.
Followed by. . .
Every minute, on the minute, for 2 minutes (2 sets) of:
Rope Pull-Up with Scaling Option x 20 reps @ 20X0 (switch hands every 5 reps)
Additional information and tutorials –
B.
Bar Muscle-Up Progressions –
Spend 60 seconds working on the Bad Cheerleader jump to bar.
Followed by. . .
Every 10 seconds, for 60 seconds (6 sets) of complex:
Bad Cheerleader Jump to Target Reach Swing x 2 reps (one jump, two target reach swings)
Followed by. . .
Every 15 seconds, for 2 minutes (8 sets) of complex:
Bad Cheerleader Jump to Swinging Knees-To-Bar x 1 rep
Followed by. . .
Every 20 seconds, for 2 minutes (6 sets) of complex:
Target Reach Swing + Air Chair Swing x 1 rep
*Focus on reaching your feet for the target reach, but don’t fail to approach the bar with the bad cheerleader jump.
Followed by. . .
Option 1 –
Every minute, on the minute, for 4 minutes (4 sets) of:
Air Chair Swing x 3 (contiguous) reps
– – – – – – – –
Option 2 –
Every 30 seconds, for 4 minutes (8 sets) of complex:
Air Chair Swing x 1 rep + Bar Muscle-Up x 1 rep
– – – – – – – –
Followed by. . .
Option 1 –
For 60 seconds, perform one set of:
Bar Muscle-Up (singles) x max reps
*Drop and reset on the floor between reps.
– – – – – – – –
Option 2 –
Rest 30 seconds, then. . .
For 30 seconds, perform one set of:
Kipping Bar Muscle-Up x max (unbroken) 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