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 (1 set) of complex:
Interval 1 – Pistol Squat Balance (right leg) x 5 seconds + Air Squat x 5 reps
Interval 2 – Pistol Squat Balance (left leg) x 5 seconds + Air Squat x 5 reps
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Pistol Balance Pulses x 6-8 reps (right leg)
Interval 2 – Pistol Balance Pulses x 6-8 reps (left leg)
*If these are difficult, hold on to a rig post or something similar to help keep balance and/or assist the press to horizontal.
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Weighted Pistol Squat Negatives x 6 reps (alternate legs each rep) @ 41A0
*Focus on controlling the speed of your descent from parallel to the bottom of the squat (maintain control).
Rest 60 seconds, then. . .
Every minute, on the minute, for 4 minutes (4 sets) of:
Alternating Pistol Squat x 8-12 reps (4-6 reps each leg)
B.
Pull-Up Progressions –
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Half Pull-Up x 5 reps
*Insure you are finishing the half pull-up with full extension in the arms and scaps, allowing your shoulders to touch your ears.
Interval 2 – Pull-Up Pulses x 8 reps
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Strict Pull-Up x 2-3 reps + Kipping Pull-Up x 2-3 reps
*Notice in the video that the chin is back behind the bar, not over the top of the bar. Training your kipping pull-up like this will set you up for the butterfly pull-up technique.
Followed by. . .
Option 1 –
For 60 seconds, perform one set of:
Kipping Pull-Up Practice x 60 seconds
*Start each set by standing with your toes directly beneath the bar before jumping.
– – – – – – – –
Option 2 –
For 60 seconds, perform one set of:
Kipping Pull-Up x max reps
*Accumulate reps and rest as necessary.
– – – – – – – –
Option 3 –
For 60 seconds, perform one set of:
Butterfly Pull-Ups x max reps
*Accumulate reps and rest as necessary.
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 20 seconds, for 4 minutes (4 sets) of:
Interval 1 – L-Sit on Kettlebells x 10 seconds
Interval 2 – Elbow Jacks x 10 reps
Interval 3 – V-Up x 10 reps
Session Two
A.
Handstand Walk Progressions –
Every minute, on the minute, for 4 minutes (4 sets) of:
Interval 1 – Back-To-Wall Donkey Kicks (with fingers turned out) x 4-6 reps
Interval 2 – Kick to Freestanding Handstand Practice x 45 seconds
Followed by. . .
For 60 seconds, perform one set of:
Wall-Facing Handstand Shoulder Shrugs x 30 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Freestanding Handstand Marching x 10-16 reps
Interval 2 – Handstand Walk x 2-3 meters
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Single Leg Thigh Taps x 10 reps
Interval 2 – Handstand Walk x 2-3 meters
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of complex:
Handstand Walk x max distance (unbroken) + Elbow Plank (until 10 seconds to the next set)
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 –
For 60 seconds, perform one set of:
Tempo Push-Ups x 10 reps @ 31X1
*Do not allow your body to touch the ground at the bottom of the push-up.
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Elevated Foot Push-Ups x 7 reps
*Be sure to round your back at the top of the rep, but keep your butt squeezed (at the top of the rep)
Interval 2 – Straight Leg Bottom Balance x 20 seconds
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Dynamic Push-Ups on 20″ Box x 6-10 reps
Interval 2 – Supine Table Hold x 20 seconds
Session Three
A.
Rope Climb Progressions –
One set of:
L-Hang Rope Pull-Ups from Floor x 8 reps (4 reps each arm, alternate hands)
Followed by. . .
Every 45 seconds, for 3 minutes (4 sets) of:
Rope Climb x 1 rep
*Utilize the Rope Climb Mount to get you a higher start on your rope climb.
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Toes-To-Rope x 5 reps
Interval 2 – Rope Pull-Up Taps x 2.2 reps (2 reps one hand, 2 reps with the other)
*Try to keep your feet off the floor between reps, but it’s appropriate to place your feet on the floor to switch hands.
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Rope Hang Knees-To-Armpits x 4.4 reps
*Switch hands after 5 reps.
Interval 2 – 2 sets of: Rope Climb Mount + Rope Pinch to Stand
Additional information and tutorials –
B.
Bar Muscle-Up Progressions –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Muscle-Up Bar Pull x 5 reps
Interval 2 – Arch Under Bar Jump to Support x 5 reps
*If time allows, set the box lower for the arch under bar jump to support than you do for the muscle-up bar pull.
Followed by. . .
Option 1 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Strict Knees-To-Armpits x 5 reps
Interval 2 – Stem Riser x 5 reps
– – – – – – – –
Option 2 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Strict Knees-To-Bar x 3-4 reps
Interval 2 – Stem Riser x 6 reps
– – – – – – – –
Followed by. . .
Spend 60 seconds working through the progressions of the Bad Cheerleader jump to bar, then. . .
Option 1 –
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Target Reach Swing x 6 reps (contiguous/unbroken)
*Feet should be pointing toward the floor beneath the bar throughout all reps.
Interval 2 – Air Chair Swing x 1.1.1 (drop between reps)
– – – – – – – –
Option 2 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – 3 sets of complex: Bad Cheerleader Jump + Target Reach Swing + Air Chair Swing
*These three movements create only one forward swing and one backward swing.
Interval 2 – Bar Muscle-Up x 1-2 reps
*These can be two single bar muscle-ups or two contiguous reps.
– – – – – – – –
Followed by. . .
For 60 seconds, perform:
Bar Muscle-Up x 1 rep
*Reset on between reps, starting from the ground each time. Perform as many single bar muscle-ups as possible within the time cap.
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