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 –
For 60 seconds, perform one set of each:
Kettlebell Ankle Pulse x 30 seconds (right leg)
Kettlebell Ankle Pulse x 30 seconds (left leg)
Followed by. . .
For 60 seconds, perform one set of:
Alternating Pistol Squat x max reps
Immediately followed by. . .
Every 30 seconds, for 6 minutes (3 sets) of:
Interval 1 – Weighted Pistol Half Squat x 5 reps (right leg)
*Descend until your hip is parallel with your knee.
Interval 2 – Weighted Pistol Half Squat x 5 reps (left leg)
*Descend until your hip is parallel with your knee.
Interval 3 – Weighted Pistol Balance Pulses x 5 reps (right leg)
*Pause momentarily at parallel.
Interval 4 – Weighted Pistol Balance Pulses x 5 reps (left leg)
*Pause momentarily at parallel.
Followed by. . .
One set of:
Alternating Weighted Pistol Squat Negatives (1 second pause at parallel) x 10 reps @ 40A0
*Go HEAVY.
B.
Pull-Up Progressions –
For 60 seconds, perform one set of:
Strict Chest-To-Bar Pull-Ups x max reps (accumulate reps as necessary)
Immediately followed by. . .
Every minute, on the minute, for 4 minutes (4 sets) of:
Butterfly Pull-Up x 10-15 reps
*Start from a dead hang each set.
Additional information and tutorials –
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 6 minutes (2 sets) of:
Interval 1 – Seated Piked Double Leg Lifts x 25 reps
Interval 2 – L-Sit Flutter Kicks on Kettlebells x 25 seconds
*Legs must be absolutely straight. If it is too difficult to do these for 35 seconds on kettlebells, use parallettes instead (or a higher surface to keep the feet from hitting the ground).
Interval 3 – Supine GHD Hold x 45 seconds
Session Two
A.
Handstand Walk Progressions –
For 60 seconds, perform one set of:
Kick to Handstand on Wall (with hands turned out) x 60 seconds
*Contact the wall as softly as possible with feet together.
Immediately followed by. . .
For 60 seconds, perform one set of:
Freestanding Handstand Marching x max reps
Followed by. . .
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Handstand Walk x 10 meters
*Move fast to finish within the 30 second interval!
Interval 2 – Wall Climb x 3 reps
Interval 3 – Strict Toes-To-Bar x 5 reps
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of complex:
Handstand Walk to Wall x 6 meters + Strict Handstand Push-Up x 6 reps
Immediately followed by. . .
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – One Arm Handstand Hold on Wall x 30 seconds (right arm)
Interval 2 – One Arm Handstand Hold on Wall x 30 seconds (left arm)
Rest 30 seconds between sets
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 –
Every minute, on the minute, for 6 minutes (1 set) of:
Interval 1 – Double Bamboo Shoulder Press x 5 reps
Interval 2 – Double Bamboo Shoulder Press x 4 reps
Interval 3 – Double Bamboo Shoulder Press x 3 reps
Interval 4 – Double Bamboo Shoulder Press x 2 reps
Interval 5 – Double Bamboo Shoulder Press x 1 rep
Interval 6 – Double Bamboo Shoulder Press x max reps
Session Three
A.
Rope Climb Progressions –
Every 15 seconds, for 2 minutes (4 sets) of complex:
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)
Rest 30 seconds, then. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Toes-To-Rope x 6 reps (3 reps with legs on each side of the rope)
*Switch which hand is on top when you switch sides of the rope.
Interval 2 – Legless Rope Climb + Rope Climb (with legs)
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Towel Hang Pull-Ups x 8-10 reps
Interval 2 – Elbow Drop Push-Ups x 10 reps
Additional information and tutorials –
B.
Bar Muscle-Up Progressions –
Every 15 seconds, for 3 minutes (12 sets) of:
Bar Muscle-Up x 1 rep
Rest exactly 2 minutes, then. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Bar Muscle-Up x max reps (unbroken)
*This is a test. See if you can PR your unbroken bar muscle-ups. If you have a great first minute and don’t feel fresh enough to go on minute two, rest and begin your second set on minute three, but you should strive to achieve more reps than you performed on the first set. Obviously, no sandbagging on the first or seconds sets!
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
Start with level 3 for hs
Did only 6m 1 wall walks 5 st2b
Then did 6 m hsw but only 3 shspu
Couldn’t hold 30” on one arm hshold di hs hold in 2 arms
Then did the push ups progression of level 2
Just did bridge box hspu whithout deficit
Session 1
10 pistols
Use a box to did the emom
11 s c2b
15/12/11/8 butterfly pu
Thanks