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 40 reps (20 reps each leg)
Followed by. .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Banded Pistol Squat x 3-5 reps (right leg)
Interval 2 – Banded Pistol Squat x 3-5 reps (left leg)
*Feel free to hold on to the band to get through these reps. This exercise is scalable by nature and is applied here to familiarize your body with the full range of motion of the pistol squat.
Rest 60 seconds, then. . .
Option 1 –
Every 45 seconds, for 6 minutes (4 sets) of:
Interval 1 – Front-Weighted Pistol Squat Negatives x 3-4 reps @ 42A1 (right leg)
Interval 2 – Front-Weighted Pistol Squat Negative x 3-4 reps @ 42A1 (left leg)
*Do your best to make sure that you are squatting to full depth. If even with the front weight you tend to fall backward, please place a pillow or something similar behind your heel to fall onto if you fail to stay balanced at the bottom of the squat.
– – – – – – – –
Option 2 –
Every 45 seconds, for 6 minutes (4 sets) of:
Alternating Pistol Squat Negatives x 4 reps @ 42A1
B.
Pull-Up Progressions –
Option 1 –
Every 10 seconds, for 60 seconds (6 sets) of:
Chin Hang Toe Tap x 5 seconds
*Keep shoulders down and away from your head and ears (squeeze your elbows to your ribs).
– – – – – – – –
Option 2 –
Every 10 seconds, for 60 seconds (6 sets) of:
Chin Hang Hold x 5 seconds
*Keep shoulders down and away from your head and ears (squeeze your elbows to your ribs).
– – – – – – – –
Followed by. . .
Option 1 –
Every 30 seconds, for 2 minutes (4 sets) of:
Pull-Up Scaled with Zero Assistance Negative x 3 reps @ 2020
*If you feel that you are not able to control the descent of the pull-up, use your feet on the floor when necessary.
– – – – – – – –
Option 2 –
Every 30 seconds, for 2 minutes (4 sets) of:
Jumping Pull-Up Negative x 4 reps @ 40A0
– – – – – – – –
Followed by. . .
Option 1 –
Every 30 seconds, for 2 minutes (4 sets) of:
Lat Insertion Pull-Up x 4-6 reps
– – – – – – – –
Option 2 –
Every 30 seconds, for 2 minutes (4 sets) of:
Strict Half Pull-Up (top of head at bar height, or 90* bend in the elbows) x 4-6 reps
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 (2 sets) of:
Interval 1 – L-Sit Lifts on Box (hold) x 6-8 seconds
*It’s okay to bend the knees if necessary, but try to have the legs as extended as possible.
Interval 2 – Elbow Jacks x 6-8 reps
Interval 3 – Tuck-Up
x 6-8 reps
Followed by. . .
For 60 seconds, perform one set of:
Straight Leg Bottom Balance x 60 seconds
Session Two
A.
Handstand Walk Progressions –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Hand Plank Shoulder Taps x 20-30 reps (fast)
Interval 2 – Reverse Snow Angels x 15 reps @ 1010 (or 30 seconds effort)
Followed by. . .
Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Handstand Marching on Box x 20-30 reps
Interval 2 – Mini Handstand x 10 reps (watch full tutorial below)
*Attempt to keep the back foot off the floor and in straight line with the shoulders and torso. Hands should be on the floor for the duration of the set.
– – – – – – – –
Option 2 –
Every minute, on the minute, for 4 minute (2 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 20-30 reps
Interval 2 – Mini Release Handstand x 10 reps (watch full tutorial below)
*Attempt to keep the back foot off the floor in straight line with the shoulders and torso.
– – – – – – – –
Followed by. . .
Option 1 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Kick to Handstand on Wall Scaled x 30-40 seconds effort
*Come down and rest as necessary to keep your strength and confidence high.
Interval 2 – Three Quarter Handstand (freestanding) x 30 seconds practice
– – – – – – – –
Option 2 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Kick to Handstand on Wall x 45 seconds effort
*Try to make contact with the wall as softly as possible.
Interval 2 – Freestanding Split Handstand x 30 seconds effort
*Try to find balance, but avoid arching in the back.
– – – – – – – –
Option 3 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Side-Pressing Handstand Hold x 20-30 seconds
*Remove your foot from the wall as much as possible to try to hold the handstand. When you begin to lose balance place your foot back on the wall. You are welcome to start with your feet on a box next to the wall and lift the foot nearest the wall to take the kick to handstand out of the equation and practice the freestanding position on the wall.
Interval 2 – Freestanding Handstand Marching x 45 seconds effort (for max reps)
Additional information and tutorials –
Mini Handstand Tutorial
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 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Dynamic Push-Up on 30″ Box (or higher) x 6-10 reps
Interval 2 – Hand Plank Hold x 20 seconds
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Incline Push-Ups on 30″ Box x 8 reps
Interval 2 – Hand Plank Shoulder Taps x 20 reps
Session Three
A.
Rope Climb Progressions –
Option 1 –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Rope Hang Hold x 15 seconds (or max effort if less than 15 seconds)
Interval 2 – Rope Hang Knees-To-Armpits x 4-6 reps
*Pull knees as high as possible each rep. Knees do not need to go to armpits to count the rep. You can place your feet on the floor between reps.
– – – – – – – –
Option 2 –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Rope Hang Knees-To-Armpits x 6 reps
Interval 2 – Rope Pinch to Stand x 3 reps
– – – – – – – –
Followed by. . .
Option 1 –
Every minute, on the minute, for 3 minutes (3 sets) of:
Rope Climb x 15 seconds max effort
– – – – – – – –
Option 2 –
Every minute, on the minute, for 3 minutes (3 sets) of:
3/4 Rope Climb x 1 rep
– – – – – – – –
Option 3 –
Every 45 seconds, for 3 minutes (4 sets) of:
Rope Climb x 1 rep
– – – – – – – –
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Rope Pull-Ups from Box x 8 reps (alternate hands)
Interval 2 – Tuck-Up x 8-12 reps
Additional information and tutorials –
B.
Bar Muscle-Up Progressions –
Spend 60 seconds working through the progressions for the Bad Cheerleader jump to the bar.
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Target Reach Swing x 4-6 reps (contiguous reps)
*Aim for the center of the target, but don’t touch it. Feet should be pointing toward it during the entire set.
Interval 2 – Box Jump-Up to Support on Bar x 5 reps
*Challenge yourself by using a box or bar that allows you to finish the rep, but creates an environment where you really have to throw your head over the bar to finish the rep.
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Arch Under Bar Jump to Support x 5-8 reps
*Focus is on straight arms until latest in the movement. This drill is to prime the movement pattern of swinging your shoulders around the bar and should not be terribly challenging to finish the reps.
Followed by. . .
Option 1 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Supine Banded Lat Pull-Down x 4 reps @ 2020
Interval 2 – Bar Hang Knees-To-Chest x 4 reps @ 2020
– – – – – – – –
Option 2 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Supine Banded Lat Pull-Down x 5 reps @ 2020
Interval 2 – Strict Knees-To-Armpits x 5 reps @ 2020
– – – – – – – –
Followed by. . .
For 60 seconds, perform one set of:
Bouncing Knees-To-Chest x max reps (goal is 50 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
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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