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, perform one set of:
Kettlebell Ankle Pulses x 20 reps (each leg)
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Pistol Balance Leg Lift x 15 reps (right leg)
Interval 2 – Pistol Balance Leg Lift x 15 reps (left leg)
*Cramping in the hip flexors is normal. Do your best to work though the discomfort as you are training your muscles to lift your straight and extended leg in a shortened hip flexor position.
Followed by. . .
Every 15 seconds, for 4 minutes (8 sets) of:
Interval 1 – Weighted Tempo Pistol Squat x 2 reps @ 41X0 (right leg, medium heavy)
Interval 2 – Weighted Tempo Pistol Squat x 2 reps @ 41X0 (left leg, medium heavy)
Followed by. . .
Every 30 seconds, for 2 minutes (1 set) of:
Interval 1 – Weighted Pistol Balance Pulses x 10 reps (right leg)
Interval 2 – Weighted Pistol Balance Pulses x 10 reps (left leg)
*Press until hip and knee are parallel with the floor, slight pause at the top, and control the descent.
Interval 3 – Weighted Pistol Half Squat x 5 reps (right leg)
Interval 4 – Weighted Pistol Half Squat x 5 reps (left leg)
B.
Pull-Up Progressions –
Option 1 –
Every minute, on the minute, for 3 minutes (3 sets) of:
Butterfly Pull-Up x 5 reps (Unbroken)
– – – – – – – –
Option 2 –
Every minute, on the minute, for 3 minutes (3 sets) of:
Butterfly Pull-Up x 10 reps (Unbroken)
– – – – – – – –
Option 3 –
Every minute, on the minute, for 3 minutes (3 sets) of:
Butterfly Pull-Up x 15 reps (Unbroken)
*If you believe this to be less-than challenging, add a weighted vest.
– – – – – – – –
Followed by. . .
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Pull-Up Pulses x 15 reps
Interval 2 – Half Pull-Up x 6-10 reps
Interval 3 – Lat Insertion Pull-Ups x 15 reps (see tutorial below)
*If you believe this to be less-than challenging, add a weighted vest!
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 minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – L-Sit Flutter Kicks on Kettlebells x 15-25 seconds (straight legs, unbroken)
Interval 2 – Seated Piked Double Leg Lifts x 30 reps
*Keep your hands flat on the floor and sit as tall as possible to create a more acute angle in your hips. Legs must remain as straight as possible.
Session Two
A.
Handstand Walk Progressions –
Spend 2 minutes working on Freestanding Handstand Push-Ups.
*Strict please; no kipping.
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Rocking Box Bridges x 10 reps
Interval 2 – Wall Climb + Wall-Facing Handstand Push-Ups x 5 reps
*Come off wall however is most convenient.
Followed by. . .
Option 1 –
Every minute, on the minute, for 4 minutes (4 sets) of complex:
Handstand March x 10 reps + Handstand Walk x 3 meters + Handstand March x 10 reps
– – – – – – – –
Option 2 –
Every minute, on the minute, for 4 minutes (4 sets) of complex:
Handstand March x 10 reps + Handstand Walk x 3 meters + Handstand March x 10 reps + Handstand Walk x 3 meters + Handstand March x 10 reps
*Video is the handstand march x 10 + handstand walk x 2 meters. Use this as an example for the complex. The object of this complex is to correct any misalignment in the body during the handstand marching that may have occurred during the handstand walk.
– – – – – – – –
Followed by. . .
Every 45 seconds, for 6 minutes (2 sets) of:
Interval 1 – One Arm Handstand Hold on Wall x 30 seconds (right arm)
Interval 2 – One Arm Handstand Hold on Wall x 30 seconds (left arm)
Interval 3 – Handstand Walk x 5-10 meters
Interval 4 – Wall Slides x 10 reps @ 2020
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 (2 sets) of:
Interval 1 – Alternating Uneven Push-Ups x 6-10 reps
Interval 2 – V-Up to V-Sit x 10 reps
Interval 3 – Dynamic Push-Ups on Floor x 5 reps
Followed by. . .
One set of:
Hand Plank Hold x 60 seconds
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Low Push-Up Pulses x 20 reps
Interval 2 – Low Push-Up Hold x 20 seconds
Session Three
A.
Rope Climb Progressions –
Option 1 –
For 60 seconds, perform one set of:
Legless Rope Climb x 1-2 reps
– – – – – – – –
Option 2 –
For 60 seconds, perform one set of:
Legless Rope Climb from L-Sit x 2 reps
*You don’t need to hold the L-sit throughout the climb, but you can to create more difficulty 😉
– – – – – – – –
Rest 60 seconds, then. . .
Every 20 seconds, for 2 minutes (3 sets) of:
Interval 1 – Butterfly Chest-To-Bar Pull-Ups x 5 reps
Interval 2 – Legless Rope Climb x 1 rep (or Rope Climb with Legs x 1 rep)
Followed by. . .
For 60 seconds, perform one set of:
Rope Hang Scissor Kicks x max reps
*Switch top hand at 30 second mark.
Rest 60 seconds, then. . .
Every 20 seconds, for 2 minutes (3 sets) of:
Interval 1 – Towel Hang Pull-Ups x 5 reps
Interval 2 – Toes-To-Rope x 5 reps (alternate sides of the rope as you deem fit)
Followed by. . .
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Rope Pull-Up Taps x 8 reps (4 reps each arm)
*Stay off the floor throughout the set.
Interval 2 – Towel Hang Hold x 15 seconds
Additional information and tutorials –
B.
Bar Muscle-Up Progressions –
For 30 seconds, perform one set of:
Air Chair Swing x 5 reps (contiguous)
Rest 30 seconds, then. . .
For 60 seconds, perform one set of:
Bar Muscle-Ups x max reps
*Break these up as you deem fit to maximize the quantity you get by the end of the 60 seconds.
Rest 60 seconds, then. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Tucked Front Lever on Bar x 5 reps @ 30X3
*If this is not a strength for you it’s okay to kip into the front lever and control the descent (like a negative)
Interval 2 – Hollow Body Sit-Up to L-Sit On Kettlebells x 10 reps
Followed by. . .
One set of:
Lalanne Push-Ups x 10-20 reps @ 10X2
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
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Thanks for sharing. I read many of your blog posts, cool, your blog is very good.