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 –
Every 30 seconds, for 4 minutes (2 sets) of:
Interval 1 – Seated Piked Single Leg Lift x 20 reps (right leg)
Interval 2 – Seated Piked Single Leg Lift x 20 reps (left leg)
Interval 3 – Pistol Balance Leg Lift x 10 reps (right leg)
Interval 4 – Pistol Balance Leg Lift x 10 reps (left leg)
Followed by. . .
Every 30 seconds, for 60 seconds (2 sets) of complex:
Pistol Squat x 5 reps (right leg) + Pistol Squat x 5 reps (left leg)
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Weighted Pistol Balance Pulses x 8 reps (light weight, right leg) @ 1010
Interval 2 – Weighted Pistol Balance Pulses x 8 reps (light weight, left leg) @ 1010
*Goal is to achieve parallel before descending.
B.
Pull-Up Progressions –
For 60 seconds, perform one set of:
Strict Chest-To-Bar Pull-Ups x 6 reps @ 31X1
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of:
Weighted Chest-To-Bar Pull-Up Negatives x 2 reps @ 51A1 (VERY HEAVY)
Rest 60 seconds, then. . .
Every 15 seconds, for 60 seconds (4 sets) of:
Strict Wide Grip Chest-To-Bar Pull-Ups x 3 reps
Followed by. . .
Every 10 seconds, for 60 seconds (6 sets) of:
Butterfly Chest-To-Bar Pull-Ups x 3 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 –
For 60 seconds, perform one set of:
L-Sit Hold on Parallettes (or Kettlebells) x 30-45 seconds
Followed by. . .
Two sets of:
V-Up to V-Sit x 20 seconds (max reps)
Rest 10 seconds
Immediately followed by. . .
Elbow Jacks x 30 seconds (max reps)
Rest 30 seconds
Followed by. . .
For 60 seconds, perform one set of:
L-Sit Hold on Low Rings x max effort
Session Two
A.
Handstand Walk Progressions –
Every 30 seconds, for 6 minutes (3 sets) of:
Interval 1 – Yoyo Walk (3 meters) x 2 reps (forward and back twice, unbroken)
*Start from standing or from the wall.
Interval 2 – Wall Climb x 4 reps
Interval 3 – Strict Handstand Push-Up x 5 reps
Interval 4 – One Arm Handstand Hold on Wall x 10 seconds (each arm)
Followed by. . .
Every 45 seconds, for 3 minutes (4 sets) of complex:
Strict Pull-Up x 5 reps + Handstand Walk x 10 meters
Followed by. . .
Three sets of:
Freestanding Handstand Marching x 60 seconds effort (basically, try to keep moving and not fall for 60 seconds)
Rest 30 seconds between sets
Followed by. . .
For 60 seconds, perform one set of:
Reverse Snow Angels x max 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 minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Banded Narrow Grip Push-Ups x 10 reps (heavy band)
*Keep hips tucked under, stomach tight, and shoulders down and away from the ears.
Interval 2 – Wide Grip Push-Ups with 8″ Deficit x 10 reps
Interval 3 – Dynamic Push-Ups on 24″ Box x 10 reps
Followed by. . .
For 60 seconds, perform one set of:
Low Push-Up Pulses x max reps
Session Three
A.
Rope Climb Progressions –
Every minute, on the minute, for 3 minutes (3 sets) of:
Legless Rope Climb x 2 reps (contiguous)
*Once you return to the bottom of the rope on the first climb, lightly touch the floor with one foot and continue into your second rep.
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Rope Pull-Up Taps x 5 reps (right arm)
Interval 2 – Rope Pull-Up Taps x 5 reps (left arm)
*During each set do not allow your feet to touch the floor. Tap the rope as high as possible as if you were reaching for the top of the rig to complete a climb.
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Rope Climb (with legs) x 2 reps
Interval 2 – Kipping or Strict Handstand Push-Ups x 10 reps
Followed by. . .
One set of:
Interval 1 – Legless Rope Hang Hold
(right hand on top) x 30 seconds
Interval 2 – Legless Rope Hang Hold (left hand on top) x 30 seconds
Additional information and tutorials –
B.
Bar Muscle-Up Progressions –
With a 60 second time cap, perform one set of complex:
Strict Chest-To-Bar Pull-Ups x 5 reps
Strict Toes-To-Bar x 5 reps
Air Chair Swing x 5 reps
Followed by. . .
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Roll-Over Pull-Over x 5 reps
Interval 2 – Butterfly Chest-To-Bar Pull-Ups x 6-10 reps
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of complex:
Butterfly Chest-To-Bar Pull-Up x 1 rep + Bar Muscle-Up x 1 rep
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of complex:
Toes-To-Bar x 7 reps + Bar Muscle-Up x 3 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