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 Assisted Dorsiflexion Hold x 30 seconds (each leg)
*As shown in video, but holding the furthest position of dorsiflexion.
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of complex:
Pistol Squat x 10 reps (right leg) + Pistol Squat x 10 reps (left leg)
Followed by. . .
One set of:
Front Racked Alternating Pistol Squats x 20 reps (10 reps each leg, medium-heavy)
Rest 60 seconds, then. . .
With a 2 minute cap, perform one set of:
Alternating Pistol Squat x 50 reps
B.
Pull-Up Progressions –
Spend 4 minutes working up to your 1 rep max Weighted Pull-Up.
Followed by. . .
For 60 seconds, perform one set of:
Movement 1 – Butterfly Pull-Ups x max reps (unbroken)
Movement 2 – Kipping Pull-Ups x max reps (unbroken)
*Please notice the technique of keeping the chin back behind the bar on the kipping pull-up demo video. Full tutorial is below.
*Once you have broken your butterfly pull-ups, begin immediately with the kipping pull-ups and continue until time runs out.
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 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 (60 second cap)
*Please keep your legs as straight as possible on all applicable movements.
Session Two
A.
Handstand Walk Progressions –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Handstand Marching x 60 reps
Interval 2 – Wall Climb + Yoyo Walk x 5 meters (each direction, unbroken)
Rest 60 seconds, then. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Handstand Marching x 20 reps + Handstand Walk x 5 meters (unbroken)
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.
Ring Handstand Push-Up Progressions –
Option 1 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Bent Arm Half Press on Low Rings
x 6-8 reps
Interval 2 – Double Bamboo Strict Shoulder Press x 6-8 reps
*If you do not have access to enough equipment to perform both arms at the same time, do single arm presses for 6-8 reps.
– – – – – – – –
Option 2 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Press to Handstand on Rings x 5 reps
Interval 2 – Double Bamboo Strict Shoulder Press x 10-12 reps
*If you do not have access to enough equipment to perform both arms at the same time, do single arm presses for 6-8 reps.
– – – – – – – –
Followed by. . .
Option 1 –
Every minute, on the minute, for 3 minutes (3 sets) of:
Ring Handstand Push-Up Negatives x 5 reps @ 40A1
– – – – – – – –
Option 2 –
Every minute, on the minute, for 3 minutes (3 sets) of:
Ring Handstand Push-Ups x 3-6 reps
– – – – – – – –
Followed by. . .
For 60 seconds, perform one set of:
Push-Ups to 8″ Deficit x max reps
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 15 seconds + Legless Rope Climb x 1-2 reps
Followed by. . .
Every 15 seconds, for 3 minutes (3 sets) of:
Interval 1 – Rope Climb Mount + Rope Pull-Up Taps x 2 reps (right hand)
Interval 2 – Rope Climb Mount + Rope Pull-Up Taps x 2 reps (left hand)
Interval 3 – Rope L-Hang with Straight Arms x 10 seconds
Interval 4 – Rope Hang Scissor Kicks x 10 seconds
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-Ups x 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
*You need to create a swing on the descent of the second strict pull-up or separately create a swing once the second pull-up is completed.
Rest 60 seconds, then. . .
Every minute, on the minute, for 8 minutes (2 sets) of:
Interval 1 – Bar Muscle-Up x 6 reps
Interval 2 – Butterfly Chest-To-Bar Pull-Ups x 12 reps
Interval 3 – Bar Muscle-Up x 6 reps
Interval 4 – Toes-To-Bar x 16 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)
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