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 –
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 Lifts x 10-20 reps (right leg)
Interval 2 – Pistol Balance Leg Lifts x 10-20 reps (left leg)
*If you have trouble maintaining this position then use a light dumbbell (5/10#) in outstretched arms to keep you balanced while you lean back on to your heel.
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Front-Racked Alternating Pistol Squat x 4-8 reps @ 21X0 (2-4 reps each leg)
Followed by. . .
For 60 seconds, perform one set of:
Alternating Pistol Squat
x max reps
B.
Pull-Up Progressions –
Spend 5 minutes building up to your 3 rep max weighted pronated pull-up.
Followed by. . .
Every 30 seconds, for 2 minutes (1 set) of:
Interval 1 – Strict Pull-Up x 5 reps
*Be sure that all of the kipping pull-ups (if you opt to do kipping instead of butterfly) finish with your chin back behind the bar, not over the par. If you are not sure what this means, please watch this demo video of the kipping pull-up.
Interval 2 – Strict Pull-Up x 1 rep + Kipping or Butterfly Pull-Up x 2 reps
Interval 3 – Strict Pull-Up x 1 rep + Kipping or Butterfly Pull-Up x 3 reps
Interval 4 – Strict Pull-Up x 1 rep + Kipping or Butterfly Pull-Up x 4 reps
*Feel free to drop after the strict pull-up and start from the floor for the kipping/butterfly pull-ups, but make sure that you start with your toes directly beneath the bar before jumping up.
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 –
For 60 seconds, perform one set of:
Hollow Body Sit-Up to L-Sit on Kettlebells x 10 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – L-Hang on Bar x 10 seconds
Interval 2 – V-Up to V-Sit x 6 reps
*If you can’t quite push your bottom off the floor it’s okay just to apply pressure with your palms on the floor.
Followed by. . .
For 60 seconds, perform one set of:
Straight Body Ceiling Reaching Crunches x max reps
Session Two
A.
Handstand Walk Progressions –
For 2 minutes, perform:
Freestanding Handstand Marching x max reps
*Rest as needed.
Followed by. . .
Option 1 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Handstand Marching x 10 reps + Handstand Walk x max distance
*Try to do this unbroken, going straight from the handstand marching into your forward handstand walk.
Interval 2 – Reverse Handstand Walk x 3 meters (total)
– – – – – – – –
Option 2 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Handstand Marching x 10 reps + Handstand Walk x 3 meters + Handstand Marching x 10 reps
*Break these up as necessary.
Interval 2 – Wall Climb
(up) + Yoyo Walk x 1-2 meters + Wall Climb (down)
– – – – – – – –
Followed by. . .
Every 45 seconds, for 3 minutes (2 sets) of complex:
Interval 1 – Box Bridged Handstand Push-Ups x 6-8 reps
Interval 2 – Straight Leg Bottom Balance x 30 seconds
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Handstand Walk x 2-4 meters
Interval 2 – Back-To-Wall Handstand Shoulder Shrugs x 20 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 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Push-Up to 8″ Deficit x 5 reps @ 31X1
Interval 2 – Hand Plank Shoulder Taps x 20 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Push-Up to 8″ Deficit x 3 reps
Interval 2 – Dynamic Push-Ups on 20″ Box x 8 reps
Immediately followed by. . .
For 60 seconds, perform one set of:
Reverse Snow Angels x max reps (FAST)
Session Three
A.
Rope Climb Progressions –
For 60 seconds, perform one set of:
Rope Climb x 2 or 3 reps (with legs)
Followed by. . .
Every 15 seconds, for 60 seconds (4 sets) of:
Rope Climb Mount x 1 rep
Rest 60 seconds, then. . .
Option 1 –
Every minute, on the minute, for 3 minutes (3 sets) of:
Legless Rope Climb (attempt) x 10 seconds effort
*If you run out of strength during the climb, finish the climb with your feet.
– – – – – – – –
Option 2 –
Every minute, on the minute, for 3 minutes (3 sets) of:
Legless Rope Climb x 1 rep
– – – – – – – –
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of complex:
Rope Climb x 1 rep (with legs) +
Rope Hang Knees-To-Armpits x 6 reps +
Rope Pull-Ups Taps x 6 reps (3 reps each hand)
Followed by. . .
One set of:
Legless Rope Hang Hold x 60 seconds or max effort (whichever is less time)
Additional information and tutorials –
B.
Bar Muscle-Up Progressions –
With a 60 second time cap, perform one set of complex:
Strict Pull-Up x 5 reps
Kipping Toes-To-Bar x 5 reps
Strict Knees-To-Bar x 3 reps (or knees to chest)
Followed by. . .
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Stem Riser x 4-6 reps
Interval 2 – Air Chair Swing x 3 reps
*Start each rep from the ground on the air chair swing. Be sure to start with the bad cheerleader jump.
Rest 60 seconds, then. . .
Option 1 –
Every 30 seconds, for 3 minutes (6 sets) of:
Bar Muscle-Up x 1 rep
*If you need a rest between reps, skip a set.
– – – – – – – –
Option 2 –
Every 20 seconds, for 3 minutes (9 sets) of:
Bar Muscle-Up x 1 rep
– – – – – – – –
Option 3 –
Every 30 seconds, for 3 minutes (6 sets) of:
Bar Muscle-Up x 2 (contiguous) reps
– – – – – – – –
Followed by. . .
For 60 seconds, perform one set of:
Box Jump-Up to Front Support x max 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 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