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 minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Kettlebell Ankle Pulse x 50 seconds (right leg)
Interval 2 – Kettlebell Ankle Pulse x 50 seconds (left leg)
*If you don’t have a kettlebell your bodyweight should work great too.
Followed by. . .
Option 1 (If you have trouble sitting at the bottom of a pistol squat without falling backward) –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Front-Weighted Pistol Squat Negative x 8 reps @ 40A0 (right leg)
Interval 2 – Front-Weighted Pistol Squat Negative x 8 reps @ 40A0 (left leg)
*If it is difficult to descend completely without falling to your buttocks, place something soft behind you to avoid injury to your tailbone. Attempt to control the speed of descent from parallel to the complete bottom of the squat.
*If you are doing these at home, you may try using a couch cushion or something similar to prevent injury to your tailbone.
– – – – – – – –
Option 2 (If you can successfully sit at the bottom of a pistol squat without falling backward) –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Pistol Squat Negative x 8 reps @ 40A0 (right leg)
Interval 2 – Pistol Squat Negative x 8 reps @ 40A0 (left leg)
*Attempt to control the speed of descent from parallel to the complete bottom of the squat.
– – – – – – – –
Followed by. . .
For 60 seconds, perform one set of:
Candle Roll to Pistol Balance x max reps
*If you find this difficult you may try removing your shoes to see if it helps.
B.
Pull-Up Progressions –
Option 1 –
Every 30 seconds, for 8 minutes (4 sets) of:
Interval 1 – Chest-To-Bar Pull-Ups with Scaling Option x 8 reps
Interval 2 – Bar Hang x 20 seconds (no video, just hang from a bar without with a pronated grip)
Interval 3 – Chin Hang Toe Taps x 10-15 seconds effort
Interval 4 – Lat Insertion Pull-Ups x 10 reps
*Keep your elbows pulling to the sides and away from your body (laterally). The full tutorial is at the end of this section.
– – – – – – – –
Option 2 –
Every 30 seconds, for 8 minutes (4 sets) of:
Interval 1 – Chest-To-Bar Pull-Ups with Scaling Option x 10 reps
Interval 2 – Lat Insertion Pull-Ups x 10 reps
*Keep your elbows pulling to the sides and away from your body (laterally). The full tutorial is at the end of this section.
Interval 3 – Chest-To-Bar Pull-Up Negative x 4 reps @ 40A0
Interval 4 – Chin Hang Hold x 15 seconds
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 4 minutes (2 sets) of:
Interval 1 – L-Sit Flutter Kicks from Box (high or low) x 15 seconds
*If you don’t have access to boxes, the backs of two chairs may work, or the inside corner of a countertop.
Interval 2 – Straight Leg Bottom Balance x 15 seconds
Interval 3 – Hand Plank Cross Knee-To-Elbow
x 16 reps (8 each leg)
Interval 4 – Straight Body Ceiling-Reaching Crunches x 15 reps
Followed by. . .
One set of:
Banded Two-Handed Triceps Extension x 40 reps
Session Two
A.
Handstand Walk Progressions –
Every minute, on the minute, for 3 minutes (3 sets) of complex:
Wall Climb x 1 rep + Hand Plank x 20 seconds
*Move through the wall climb slowly and smoothly both upward and down to the floor.
Followed by. . .
Option 1 –
Every 30 seconds,for 3 minutes (3 sets) of:
Interval 1 – Single Leg Thigh Taps on Box x 12 reps
Interval 2 – Wall Slide x 5 reps
– – – – – – – –
Option 2 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Single Leg Thigh Taps on Wall x 10 reps
Interval 2 – Kick to Handstand on Wall x 6-8 reps
*Attempt to make contact with the wall as softly as possible.
– – – – – – – –
Followed by. . .
Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Handstand Marching on Box x 30 seconds effort
Interval 2 – Straight Leg Bottom Balance x 30 seconds
– – – – – – – –
Option 2 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 20-30 reps
Interval 2 – Straight Leg Bottom Balance x 40 seconds
– – – – – – – –
Followed by. . .
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Hand Plank Shoulder Taps x 16-20 reps
Interval 2 – Donkey Kick x 8 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 6 minutes (3 sets) of:
Interval 1 – Half Burpee x 10 reps
Interval 2 – Elbow Plank x 20 seconds
Interval 3 – Incline Push-Ups on 30″ Box x 10-15 reps
Session Three
A.
Rope Climb Progressions –
Option One (If you do not yet know how to climb a rope) –
Every 30 seconds for 5 minutes (5 sets) of:
Interval 1 – Rope Hang Hold x 20 seconds (10 seconds each hand on top)
*Rest minimally when switching hands. You may opt to start sitting on a tall box to get your feet set.
Interval 2 – Rope Pull-Ups with Scaling Option x 4 reps
– – – – – – – –
Option Two (If you can partially climb rope but you get fatigued easily) –
Every minute, on the minute, for 5 minutes (five sets) of complex:
Three Quarter Rope Climb x 1 rep + Rope Pull-Ups from Floor
x 6-8 reps
– – – – – – – –
Followed by. . .
Option One –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Hanging Knees-To-Chest Rope Pinch x 6 reps
*Switch which hand is on top after 3 reps.
Interval 2 – Tuck-Up x 6-10 reps
– – – – – – – –
Option Two –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Rope Pinch to Stand x 4-6 reps (make sure you are alternating hands at equal distances every time)
Interval 2 – Tuck-Up x 10 reps
Additional information and tutorials –
B.
Bar Muscle-Up Progressions –
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Kipping Swing on Bar x 5-7 reps
Interval 2 – Kipping Back Slide x 6-8 reps
Followed by. . .
For 60 seconds, practice:
Bad Cheerleader Jump to Bar
Followed by. . .
Option 1 –
Every 10 seconds, for 2 minutes (12 sets) of:
Target Reach Swing (for Bar Muscle-up) x 1 rep
– – – – – – – –
Option 2 –
Every 15 seconds, for 2 minutes (8 sets) of:
Swinging Knees-To-Bar x 1 rep
– – – – – – – –
At this point, consider how you feel about your physical condition and emotional confidence. If you have followed “Option 2” for this section and feel good, give yourself a couple minutes and decide if you would like to attempt the optional bar muscle-up. If you are fatigued or feel like you are not quite confident in your movement patterns for the bar muscle-up, save your attempt for another day! No matter your decision, you will learn your bar muscle-up in time!
**Optional**
Spend 60 seconds attempting your first Bar Muscle-Up!
Followed by. . .
Option 1 –
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Hanging Knees-To-Chest x 10 reps
Interval 2 – Box Jump to Front Support x 6 reps
Interval 3 – Supine Overhead Plate Lifts (15#/25#) x 15 reps
– – – – – – – –
Option 2 –
Every minute, on the minute, for 6 minutes (4 sets) of:
Interval 1 – Kipping Knees-To-Chest x 20 reps
Interval 2 – Arch Under Bar Jump to Support x 6 reps
Interval 3 – Supine Overhead Plate Lifts (15#/25#) x 20 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