5-11 December, 2022 – Invictus Gymnastics Level One

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 –

For 2 minutes, complete one set of:
Kettlebell Ankle Pulses x 20 reps (each leg)

Followed by. . .

Option 1 –
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Front-Weighted Pistol Squat Balance x 10 seconds (right leg)
Interval 2 – Front-Weighted Pistol Squat Balance x 10 seconds (left leg)
*Use the rig or stationary object for balance if necessary (in addition to the weight). Accumulate time as necessary.
– – – – – – – –
Option 2 –
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Pistol Squat Balance x 10 seconds (right leg)
Interval 2 – Pistol Squat Balance x 10 seconds (left leg)
– – – – – – – –
Followed by. . .

Option 1 –
Every 20 seconds, for 4 minutes (6 sets) of complex:
Interval 1 – Front-Weighted Pistol Squat Negative (4 second descent) + Pistol Balance Leg Lifts x 5 reps (right leg)
Interval 2 – Front-Weighted Pistol Squat Negative (4 second descent) + Pistol Balance Leg Lifts x 5 reps (left leg)
*If getting below parallel is difficult for you, stand close enough to a rig post that you can barely reach it with the dumbbells. Be sure to get your head past you knee and chest to your quad.
– – – – – – – –
Option 2 –
Every 15 seconds, for 4 minutes (8 sets) of complex:
Interval 1 – Pistol Squat Negative (4 second descent) + Pistol Balance Leg Lifts x 5 reps (right leg)
Interval 2 – Pistol Squat Negative (4 second descent) + Pistol Balance Leg Lifts x 5 reps (left leg)
– – – – – – – –
Followed by. . .

For 2 minutes, perform one set of:
Alternating Front-Weighted Pistol Half Squat x 20 reps (10 reps each leg)
*Go as low as you can without falling, failing, or breaking parallel.

B.
Pull-Up Progressions –

Option 1 –
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Chin Hang Toe Taps x 10 seconds effort
Interval 2 – Chest-To-Bar Pull-Up Negatives x 4 reps @ 30A0
*Use your feet as necessary to assist the descent, either on the floor if performed on a low bar, or a box if performed on a high bar.
Interval 3 – Lat Insertion Pull-Ups x 5-8 reps (see tutorial below)
*During the lat insertion pull-up, keep your elbows out to the sides of your body while they bend so your body moves straight upward and downward during the reps.
– – – – – – – –
Option 2 –
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Chin Hang Hold x 10 seconds
Interval 2 – Chest-To-Bar Pull-Up Negatives x 5 reps @ 30A0
*The goal is to start as high to the bar as possible and is okay if your chest never actually makes contact with the bar. The intention is to start as high as you can support.
Interval 3 – Lat Insertion Pull-Ups x 15 reps (see tutorial below)
*During the lat insertion pull-up, keep your elbows out to the sides of your body while they bend so your body moves straight upward and downward during the reps.

Additional information and tutorials –

Grip Width for Chest-To-Bar Pull-Ups
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 minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – L-Hang Lifts from Bar x 5-8 reps @ 2020
*Lift legs as high as you can while still keeping the legs straight. It is okay if they never reach horizontal.
Interval 2 – Seated Piked Double Leg Lift x 15 reps

Session Two
A.
Handstand Walk Progressions –

Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Kick to Handstand on Wall Scaled x 20-30 seconds effort
*If you haven’t taken the time to work through the progression on these, I highly recommend you spend time on your own, outside of this programming to work on this. I have seen it work for everybody that has spent time on it and EVERYBODY can learn to get upside down!
Interval 2 – Donkey Kicks x 10 reps
– – – – – – – –
Option 2 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Kick to Handstand on Wall with Hands Turned Out x 30-40 seconds effort
Interval 2 – Donkey Kicks x 10 reps
– – – – – – – –
Followed by. . .

For 60 seconds, perform one set of:
Handstand Marching with Feet on Box x max reps (hands turned out)

Rest 60 seconds, then. . .

Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Single Leg Thigh Taps on Box x 20-30 reps
Interval 2 – Hand Plank to Press Lean x 5 reps (slow and controlled)
*Lean past your hands as far as you are comfortable. It should feel like you are going to fall on your face, but please do not.
– – – – – – – –
Option 2 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Single Leg Thigh Taps on Wall x 12-16 reps
*Only get as close to the wall as you feel comfortable.
Interval 2 – Hand Plank to Press Lean x 5 reps (slow and controlled)
*Lean past your hands as far as you are comfortable. It should feel like you are going to fall on your face, but please do not!
– – – – – – – –
Followed by. . .

Option 1 –
Spend 2 minutes working on proper hand and foot placement for a Kick to Handstand.
– – – – – – – –
Option 2 –
Spend 2 minutes working on Freestanding Handstand Marching x max reps.
– – – – – – – –
Rest 30 seconds, then. . .

For 90 seconds, perform one set of:
Hand Plank Shoulder Taps x max 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 minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Incline Push-Ups on 30″ Box x 15 reps
Interval 2 – Reverse Snow Angels x 20 reps (FAST)

Session Three
A.
Rope Climb Progressions –

Every 15 seconds, for 2 minutes (8 sets) of:
Rope Climb Mount x 1 rep

Rest 60-90 seconds, then. . .

Spend 3 minutes working on Rope Climb x max effort
*Rest as needed between attempts.

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Towel Hang x 10 seconds (accumulate time as needed)
Interval 2 – Rope Pull-Ups from Box or Floor x 6-8 reps (alternate hand positions)

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Rope Hang Hold x 15 seconds
Interval 2 – Hanging Knees-To-Armpits on Bar x 6-8 reps
*Just try to get your knees as high as you can. If they don’t quite reach your armpits, that’s okay and a little kipping would be acceptable.

Additional information and tutorials –

Rope Foot Hold Tutorial

B.
Bar Muscle-Up Progressions –

Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Banded Bar Muscle-Up Stomps x 10 reps
Interval 2 – Supine Banded Lat Pull-Down x 10 reps
Interval 3 – Supine Overhead Plate Lift (15#/25#) x 10 reps

Followed by. . .

For 2 minutes, perform one set of:
Box Jump-Up to Front Support x max reps
*Choose a box and bar that allows you to jump up without without missing 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)

Med Ball Thoracic 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

Wrist Stretches

Twisted Cross

Single Arm Hang from Bar (Lat and Pec Stretch)

Over the Shoulder Barbell Stretch

Calf and Hamstring Combo Stretch

Banded-Assisted Cross-Pull Scap Retraction

Couch Stretch