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. . .
Option 1 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Front Weighted Pistol Half Squat x 3 reps @ 22X1 (right leg)
Interval 2 – Front Weighted Pistol Half Squat x 3 reps @ 22X1 (left leg)
*The goal is to lower your squat to parallel and hold for 2 seconds, but if this is too difficult then carefully descend to the lowest height you can still press up from.
– – – – – – – –
Option 2 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Pistol Half Squat x 3 reps @ 2211 (right leg)
Interval 2 – Pistol Half Squat x 3 reps @ 2211 (left leg)
*The goal is to lower your squat to parallel and hold for 2 seconds, but if this is too difficult then carefully descend to the lowest height you can still press up from.
– – – – – – – –
Followed by. . .
Option 1 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Banded Pistol Balance Pulses (front weighted if necessary) x 6 reps (right leg)
Interval 2 – Banded Pistol Balance Pulses (front weighted if necessary) x 6 reps (left leg)
– – – – – – – –
Option 2 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Pistol Balance Pulses x 6-8 reps (right leg)
Interval 2 – Pistol Balance Pulses x 6-8 reps (left leg)
B.
Pull-Up Progressions –
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Half Pull-Up Pulses x 4-6 reps
Interval 2 – Lat Insertion Pull-Ups x 9 reps
Interval 3 – Chin Hang Hold x 12 seconds
*For any of these movements, you may opt to place your feet on a solid surface in front of you for assistance whenever necessary to scale your bodyweight.
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Pull-Up Scaled with Zero Assistance Negative x 3-5 reps @ 2020
*If you cannot control the descent for the full two seconds, use your feet on the floor as necessary.
Interval 2 – Reverse Snow Angels x 10 reps (fast)
Followed by. . .
For 60 seconds, perform one set of:
Jumping Pull-Ups x max reps
*Use extreme caution while performing this movement. Your legs should be assisting your body weight any time you can reach your feet to the floor. Begin in a squatted position while holding the bar and use your arms while you jump. On the descent make sure you are using your legs to bring you back to full extension of the arms rather than just dropping to the bottom of the pull-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 –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – L-Sit Lifts on Box x 10 reps
Interval 2 – Straight Leg Bottom Balance x 15 seconds
Followed by. . .
For 2 minutes, perform one set of:
Tuck Rock x max reps
*If you find that your butt thumps when you are rocking upright, reach your hands closer to your ankles to better curl your lower back.
Session Two
A.
Handstand Walk Progressions –
For time, perform one set of:
Hand Plank Shoulder Taps x 30 reps
Followed by. . .
Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Handstand Marching with Feet on Box x 30 reps (hands turned out to the sides)
Interval 2 – Wall Slides x 10 reps @ 1011
– – – – – – – –
Option 2 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 30 reps
Interval 2 – Wall Slides x 15 reps @ 1011
– – – – – – – –
Rest 60 seconds, then. . .
Option 1 –
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Donkey Kick x 6-10 reps
*Remember to try to control the landing on your feet so you make as soft an impact as possible when you land on the floor.
Interval 2 – Mini Handstand x 6 reps
*Hands remain on the floor. Maintain a straight line from shoulders to back foot, concentrating on keeping your back leg up by squeezing your glute on that side.
Interval 3 – Kick to Handstand on Wall Scaled x 6 reps
– – – – – – – –
Option 2 –
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Donkey Kick x 10 reps
*Remember to try to control the landing on your feet so you make as soft an impact as possible when you land on the floor.
Interval 2 – Kick to Handstand on Wall (with hands turned out) x 4-6 reps
Interval 3 – Back-To-Wall Handstand Hold x 10-15 seconds
– – – – – – – –
Rest 60 seconds, then. . .
Every 2 minutes, for 4 minutes (2 sets) of:
Interval 1 – Reverse Snow Angels x 15 reps @ 2020
Interval 2 – Piked Wall Handstand Hold x 60 seconds or max effort
Additional information and tutorials –
Mini 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 (3 sets) of:
Interval 1 – Hand Plank x 30 seconds
Interval 2 – Push-Up Negatives x 8-10 reps @ 30A0
*Form is important on both of these movements. Allowing your belly to sag, butt to sway, or your head to droop is substandard. Squeeze your glutes, pull your belly button up toward your spine, bring your ribs and hips closer together and keep your head neutral, but do not let your butt shoot up out of alignment.
Session Three
A.
Rope Climb Progressions –
With a 60 second time cap, perform:
Rope Climb x max effort
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Rope Hang Hold x max effort or 15 seconds (whichever is less)
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Rope Hang Knees-To-Armpits x 6-8 reps
Interval 2 – Rope Hang Hold x 10 seconds
Followed by. . .
Option 1 –
Every 30 seconds, for 2 minutes (4 sets) of:
Rope Pull-Ups (with feet on floor) x 4-6 reps
– – – – – – – –
Option 2 –
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Rope Pinch to Stand x 3-5 reps (right hand on top)
Interval 2 – Rope Pinch to Stand x 3-5 reps (left hand on top)
Additional information and tutorials –
B.
Bar Muscle-Up Progressions –
Every 20 seconds, for 60 seconds (1 set) of:
Interval 1 – Lat Insertion Pull-Ups x 4-6 reps
*Scale these if necessary by placing your feet on a box or the floor.
Interval 2 – Kipping Swing x 4-6 reps
*The goal is simply to regrip the bar by hopping them both at the same time and reaching back over the bar for a better grip.
Interval 3 – Kipping Knees-To-Chest x 4-6 reps
*If your knees don’t yet reach your chest, just swing them as high as you can toward your chest.
Rest 60 seconds, then. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Box Jump-Up to Front Support on Bar x 3-5 reps
Interval 2 – Kipping Knees-To-Chest x 5-7 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Target Reach Swing x 5 reps (contiguous)
Interval 2 – Muscle-Up Bar Pull x 3-5 reps
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Supine Banded Lat Pull-Down x 10 reps (keep arms straight)
Interval 2 – V-Up x 30 seconds 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
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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 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