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 60 seconds (one set) of:
Interval 1 – Pistol Squat Balance x 20 seconds (right leg)
Interval 2 – Pistol Squat Balance x 20 seconds (left leg)
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Alternating Weighted Pistol Squat Negatives (heavy) x 6 reps @ 31A1
*Focus should be on maintaining tension and controlling the descent from parallel to the bottom of the squat.
Followed by. . .
One set of:
Movement 1 – Pike Stretch x 30 seconds
Movement 2 – Straddle Stretch x 30 seconds
*Over the course of the set you should be slowly lowering your upper body to emphasize the stretch in the hamstrings and adductors.
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Pistol Balance Leg Lift x 20 reps (right leg)
Interval 2 – Pistol Balance Leg Lift x 20 reps (left leg)
*Each extended leg should be as straight as absolutely possible.
Followed by. . .
Every minute, on the minute, for 2 minutes (2 sets) of:
Front-Racked Alternating Pistol Squats (medium-heavy) x 8 reps (4 reps each leg)
B.
Pull-Up Progressions –
For 60 seconds, perform one set of:
Strict Weighted Pull-Ups x 6 reps @ 60% of 1RM Weighted Pull-Up
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Weighted Strict Pull-Up x 3-4 reps (60-70% of 1 rep max)
Interval 2 – Butterfly Pull-Ups x 10 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Lat Insertion Pull-Ups x 10 reps
*Please review video at the end of this section.
Interval 2 – Chest-To-Bar Pull-Up Pulses x 5 reps
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 3 minutes (3 sets) of:
Interval 1 – Hollow Body Sit-Up to L-Sit on Kettlebells x 20 seconds (max reps)
*Do not allow your feet to touch the ground
Interval 2 – L-Sit Flutter Kicks on Kettlebells x 10 seconds (max reps)
*Legs should be as straight as absolutely possible.
Session Two
A.
Handstand Walk Progressions –
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Handstand Marching x 40 reps (fast)
*Keep arms completely straight. Hands should lift off the floor simply by shifting your weight correctly. What is “correctly”? Please watch the Waddling versus Rocking video at the end of this section!
Interval 2 – Handstand Walk x 10 meters
*This distance should take you 30 seconds or less.
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Back-To-Wall Donkey Kick (with hands turned out) x 6-10 reps
*Make contact with the wall and the floor quietly and softly, utilizing the shoulders to control the movement.
Interval 2 – Hand Plank Shoulder Taps x 50 reps
Followed by. . .
For 60 seconds, perform one set of:
Handstand Walk x max distance
*This does not have to be unbroken. Accumulate as much distance as possible in 60 seconds.
Rest 60 seconds, then. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Single Leg Thigh Taps x 30 reps
Interval 2 – Lalanne Push-Up x 4-8 reps
Followed by. . .
For 60 seconds, perform one set of:
Reverse Snow Angels x 30 reps @ 1010
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.
Ring Handstand Push-Up Progressions –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Double Bamboo Strict Shoulder Press x 8-10 reps (light weight)
Interval 2 – Ring Press to Shoulder Stand x 3-6 reps
*If this is a strength for you, you may opt to press to a handstand via ring press to handstand or ring handstand push-up.
Session Three
A.
Rope Climb Progressions –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Rope Climb Mount + Pull-Up Taps x 4 reps (right hand)
Interval 2 – Rope Climb Mount + Pull-Up Taps x 4 reps (left hand)
*Reach free arm as high as possible on rope tap.
Rest 60 seconds, then. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Legless Rope Climb x 1 rep
*Use the rope climb mount technique to start your set.
Followed by. . .
Every 30 seconds, for 4 minutes (2 sets) of:
Interval 1 – Toes-To-Rope x 8 reps
Interval 2 – Rope Climb (with legs) x 1 rep
Interval 3 – L-Hang Rope Pull-Ups x 8 reps (4 reps each arm)
Interval 4 – Rope Climb (with legs) x 1 rep
Followed by. . .
Perform one set of:
Backward Straddled Scoots x 6 meters
Additional information and tutorials –
B.
Bar Muscle-Up Progressions –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Strict Knees-To-Bar x 4 reps
Interval 2 – Bar Muscle-Up x 2 reps
Followed by. . .
Every 20 seconds, for 2 minutes (6 sets) of complex:
Air Chair Swing + Bar Muscle-Up x 1 rep (movements should be contiguous)
Followed by. . .
Every minute, on the minute, for 2 minutes (2 sets) of complex:
Toes-To-Bar x 10 + Bar Muscle-Up x 1-4 reps
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Toes-To-Bar Candlestick Press x 3-4 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