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 60 seconds (right leg)
Interval 2 – Kettlebell Ankle Pulse x 60 seconds (left leg)
Followed by. . .
Every minute, on the minute, for 2 minutes (2 sets) of complex:
Pistol Squat x 6-10 reps (right leg) + Pistol Squat x 6-10 reps (left leg)
Rest 60 seconds, then. . .
In three sets or less on each leg, complete:
Pistol Balance Leg Lift x 60 reps (each leg)
B.
Pull-Up Progressions –
In 5 attempts or less, find your 1 rep max Weighted Pull-Up.
*3 minute cap.
Followed by. . .
For 60 seconds, perform one set of:
Butterfly Pull-Up x max reps
Rest 60 seconds, then. . .
Every 10 seconds, for 2 minutes (12 sets) of:
Strict Chest-To-Bar Pull-Up x 1 rep
*You may drop from the top of the pull-up after making contact with the bar.
Immediately followed by. . .
For 60 seconds, perform one set of:
Chin Hang Hold on Bar x 60 seconds
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 minute, on the minute, for 5 minutes (1 set) of:
Interval 1 – Seated Piked Double Leg Lifts x 30 reps
Interval 2 – V-Up to V-Sit x 15 reps
Interval 3 – Elbow Jacks x 30 reps
Interval 4 – Straight Body Crunches x 15 reps
Interval 5 – L-Sit Hold on Kettlebells or Parallettes x max effort
*Perform all movements unbroken.
Session Two
A.
Handstand Walk Progressions –
For 60 seconds, perform one set of:
Kick to Handstand on Wall (with hands turned out) x 10 reps
*Control the kick to make contact with the wall softly.
Immediately followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of:
Handstand Walk x 10 feet/3 meters
*Throughout the sets, count your steps and try to find consistency. The goal is to know how many steps it takes to travel this distance for competitive reasons.
Followed by. . .
Every minute, on the minute, for 4 minutes (4 sets) of:
Handstand Walk x 20 feet/6 meters
*Compare the amount of steps you took in the 10 foot/3 meter walk. If you are consistent, your amount of steps for double the distance should be double the steps of the previous exercise. Knowing this information can help you from over-lifting your head to see how much further you have to go for your handstand walk, allowing you to relax your neck more during the walk, and also knowing when to look as you approach your rep line.
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Handstand Marching x 40-50 reps
Interval 2 – Wall Climb + Yoyo Walk x 3 meters
Rest 60 seconds, then. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Handstand Marching x 20 reps + Handstand Walk x 5 meters
Interval 2 – Reverse Handstand Walk x 5 meters
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 3 minutes (3 sets) of:
Interval 1 – Dynamic Push-Ups on Floor x 10 reps
Interval 2 – Half Burpee x 10 reps
Rest 60 seconds, then. . .
One set of:
Tempo Push-Ups with 8″ Deficit x 8 reps @ 51X1
Session Three
A.
Rope Climb Progressions –
Every minute, on the minute, for 3 minutes (3 sets) of complex:
L-Sit Flutter Kicks on Kettlebells x 10 seconds + Legless Rope Climb x 2 reps
Followed by. . .
Every minute, on the minute, for 2 minutes (2 sets) of:
Pull-Up Tap Rope Climb x 1 rep
Followed by. . .
One set of:
Alternating Single Leg V-Ups x 40 reps (20 reps each leg)
Additional information and tutorials –
B.
Bar Muscle-Up Progressions –
One set of:
Strict Chest-To-Bar Pull-Up x 4-8 reps
Rest 60 seconds, then. . .
Every 20 seconds, for 3 minutes (9 sets) of complex:
Strict Pull-Up x 2 reps + Bar Muscle-Up x 1 rep (unbroken)
Rest 60 seconds, then. . .
Every minute, on the minute, for 8 minutes (2 sets) of:
Interval 1 – Bar Muscle-Up x 3-6 reps
Interval 2 – Butterfly Chest-To-Bar Pull-Ups x 6 reps
Interval 3 – Bar Muscle-Up x 3-6 reps
Interval 4 – Toes-To-Bar x 12 reps
Additional information and tutorials –
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
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