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.
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 max effort if <10 seconds (right leg)
Interval 2 – Front-Weighted Pistol Squat Balance x max effort if <10 seconds (left leg)
*Use a squat rack post if necessary. Keep your body as far away from the post as possible to create a rounded back and arms outstretched to their maximum reaching distance.
– – – – – – – –
Option 2 –
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Pistol Squat Balance x 10-15 seconds (right leg)
Interval 2 – Pistol Squat Balance x 10-15 seconds (left leg)
– – – – – – – –
Followed by. . .
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Banded Pistol Squat x 4 reps (right leg)
Interval 2 – Banded Pistol Squat x 4 reps (left leg)
Interval 3 – Pistol Balance Leg Lifts x 10 reps
*During the pistol balance leg lifts, keep band under your hips from the banded pistol squats. Alternate legs each set.
Followed by. . .
Spend 60 seconds attempting your first pistol squat!
B.
Pull-Up Progressions –
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Chin Hang Toe Taps x 10 seconds
Interval 2 – Pull-Up Negatives x 3 reps @ 30A0
*If you lose the ability to smoothly lower yourself through the negative unassisted, place your feet on the box as you descend and use your legs as necessary to lower to full extension in the arms.
Interval 3 – Kipping Mini Pull-Up x 10-15 seconds effort
*The goal is to use a kipping swing to get momentum in the forward swing for only a slight bend in the elbows.
Rest 60 seconds, then. . .
For 60 seconds, perform one set of:
Chest-To- Bar Pull-Up with Scaling Option x max reps
*Goal is to get 20 reps. Keep your torso vertical to avoid leaning back into a rowing position.
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 3 minutes (3 sets) of:
Interval 1 – L-Sit Flutter Kicks on Box (high or low feet) x 10-15 seconds
Interval 2 – L-Sit Lifts on Box x 10 reps
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Hand Plank Cross Knee-To-Elbow x 20 reps (fast)
Interval 2 – Seated Piked Double Leg Lift x 10 reps
Session Two
A.
Handstand Walk Progressions –
Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Mini Release Handstand x 6-10 reps
*Any break of contact with the floor is acceptable. Keep the back leg up and in a straight line with the hips and shoulders (don’t let the back leg touch the ground).
Interval 2 – Piked Wall Handstand Hold x 15-30 seconds
*Stop if you become fatigued to allow for adequate rest time.
– – – – – – – –
Option 2 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Kick to Handstand on Wall x 8 reps
Interval 2 – Cartwheel from Handstand on Wall practice x 40 seconds
– – – – – – – –
Followed by. . .
Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Backward Ladder Crawl x 10 meters
Interval 2 – Handstand Marching with Feet on Box x 20 reps
– – – – – – – –
Option 2 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Wall Climb x 4 reps
Interval 2 – Wall-Facing Handstand Marching x 20 reps
– – – – – – – –
Followed by. . .
For 60 seconds, perform one set of:
Donkey Kicks x 20 reps
Followed by. . .
Spend 2 minutes practicing a Freestanding Kick to Handstand
*Go only as high as you feel comfortable but try to at least join the feet together, even if it’s only momentary. Please do not move your hands once they make contact with the floor.
Followed by. . .
Option 1 –
Spend 2 minutes working through the progressions of Kick to Handstand on Wall Scaled.
– – – – – – – –
Option 2 –
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Kick to Handstand on Wall (with hands turned out) x 20 seconds effort
*Try to get your feet together before making contact with the wall. Make contact with the wall as softly as possible.
Interval 2 – Freestanding Handstand Marching Practice x 20-25 seconds
*You must break connection with the floor on each hand at least once during each handstand.
Additional information and tutorials –
Mini Release Handstand Tutorial
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 (2 sets) of:
Interval 1 – Reverse Dips on Box x 10 reps
Interval 2 – Incline Push-Ups on 30″ Box x 15 reps @ 1010
Interval 3 – Hand Plank Shoulder Taps x 30 reps
Immediately followed by. . .
For 60 seconds, perform one set of:
Reverse Snow Angels x max reps (FAST)
Session Three
A.
Rope Climb Progressions –
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Rope Hang Hold x 10 seconds
Interval 2 – Rope Hang Knees-To-Armpits x 6-8 reps
Interval 3 – Rope Pinch to Stand x 3 reps
Rest 60 seconds, then. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Rope Climb Ascent x 10 seconds (max effort)
*Rest the remainder of the minute.
Additional information and tutorials –
B.
Bar Muscle-Up Progressions –
Every minute, on the minute, for 3 minutes (1 set) of:
Interval 1 – Banded Bar Muscle-Up Stomps x 8-10 reps
Interval 2 – Kipping Backslide Drill x 30 seconds effort
Interval 3 – Banded Bar Muscle-Up Stomps x 8-10 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Box Jump-Up to Front Support on Bar x 5-6 reps
Interval 2 – Arch Under Bar Jump to Support x 3-4 reps
Rest as needed, then. . .
For 60 seconds, attempt your first Bar Muscle-Up!
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Bad Cheerleader Jump + Target Reach Swing x 6 reps (Singles. Drop between reps)
Interval 2 – Kipping Knees-To-Chest x 4-5 reps
Followed by. . .
Every 10 seconds, for 60 seconds (6 sets) of:
Swinging Knees-To-Bar
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