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 60 seconds (1 set) of:
Interval 1 – Pistol Squat Balance x 10-15 seconds (right leg)
Interval 2 – Pistol Squat Balance x 10-15 seconds (left leg)
*Don’t hold your foot on this exercise.
Option 1 –
For 60 seconds, perform one set of:
Candlestick Roll to Pistol Squat Balance x max reps (alternate legs each rep)
– – – – – – – –
Option 2 –
For 60 seconds, perform one set of:
Candlestick Roll to Pistol Squat x max reps (alternate legs each rep)
– – – – – – – –
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Alternating Pistol Squat x 6 or 8 reps @ 40X0
Interval 2 – Banded Single Leg Hip Bridge x 16 reps (8 reps each leg)
B.
Pull-Up Progressions –
Every 30 seconds, for 3 minutes (6 sets) of:
Weighted Pronated Pull-Up x 2 reps
*If you already struggle with strict pull-ups simply perform these without weight.
*Time doesn’t allow for much exchange of weight, so try to find a weight that will challenge you by the end of the sixth set without having to add or remove weight often.
Rest 60 seconds, then. . .
Every 10 seconds, for 2 minutes (12 sets) of:
Strict Pull-Up x 1 rep
*If you fail a rep, rest during the next set and resume your effort the following set. For example, if you fail during set 9, rest during set 10 and begin again set 11.
For 60 seconds, perform one set of:
Chest-To-Bar Pull-Ups Scaled x max reps
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 30 seconds, 4 minutes (4 sets) of:
Interval 1 – L-Sit Flutter Kicks on Kettlebells x 10-15 seconds
*Quad cramp is normal 🙂
Interval 2 – Elbow Jacks x 15 reps
*Thighs hit the floor twice per rep (legs apart, legs together + 1 rep)
Followed by. . .
For 60 seconds, perform one set of:
Straight Body Crunches x 30 reps @ 1010
Session Two
A.
Handstand Walk Progressions –
For 60 seconds, perform one set of:
Back-To-Wall Handstand Hold x 30-45 seconds
Followed by. . .
Spend 2 minutes working on Freestanding Handstand Marching x max reps (per attempt)
*Rest as needed between attempts.
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of complex:
Wall-Facing Handstand + Yoyo Walk x 1 meter
*If you are new to handstand walking, these will be difficult. Learn to get comfortable with the handstand on the wall and learn to walk away from the wall.
Followed by. . .
Every 15 seconds, for 2 minutes (8 sets) of:
Wall Climb x 1 rep (hold nose to wall 1 full second)
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 30-40 reps
Interval 2 – Back-To-Wall Handstand Marching x 10-20 reps
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Single Leg Thigh Taps x 15-20 reps
Interval 2 – Wall Slide x 10 reps @ 2020
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 –
For 60 seconds, perform one set of:
Push-Up with 4″-8″ Deficit x 12-15 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Elbow Drop Push-Up x 3 reps
Interval 2 – Tempo Push-Up x 3 reps @ 31X2
Followed by. . .
For 60 seconds, perform one set of:
Incline Push-Ups on 30″ Box x max reps
Session Three
A.
Rope Climb Progressions –
Every minute, on the minute, for 3 minutes (3 sets) of:
Rope Climb x 1 rep
Followed by. . .
Every minute, on the minute, for 4 minutes (4 sets) of complex:
Rope Pull-Up x 4 reps (alternate hands each set) + Rope Climb x 1 rep
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Rope Climb Mount x 4 reps
Additional information and tutorials –
B.
Bar Muscle-Up Progressions –
Option 1 (If you can perform just one bar muscle-up at a time) –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Descend from Bar + Air Chair Swing
Interval 2 – Bar Muscle-Up x 1 rep
– – – – – – – –
Option 2 (If you can do at least two contiguous reps) –
Every minute, on the minute, for 3 minutes (3 sets) of:
Bar Muscle-Up x 2 reps (contiguous reps)
– – – – – – – –
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of complex:
Toes-To-Bar x 7 reps + Bar Muscle-Up x 1 rep
*Rest up to 20 seconds between the toes-to-bar before the muscle-up if necessary.
Followed by. . .
For 60 seconds, perform one set of:
Bar Muscle-Up x max reps
*Break these up however you’d like.
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Supine Overhead Plate Lift (15#/25#) x 6 reps
Interval 2 – Bouncing Knees-To-Chest x 20 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