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 2 minutes, perform one set of:
Kettlebell Ankle Pulses x 20 reps (each leg)
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Pistol Balance Leg Lift x 10-15 reps (right leg)
Interval 2 – Pistol Balance Leg Lift x 10-15 reps (left leg)
*It’s normal that your quad may begin to cramp. It will take time for your hip flexors in your quad to get used to this position, so work through that cramping as much as you can.
Followed by. . .
Every 15 seconds, for 4 minutes (8 sets) of:
Interval 1 – Front Racked Pistol Squat x 1 rep @ 32X1 (right leg, light weight)
Interval 2 – Front Racked Pistol Squat x 1 rep @ 32X1 (left leg, light weight)
Followed by. . .
For 2 minutes, complete one set of:
Alternating Pistol Half Squat x 20 reps (10 reps each leg)
*Achieve parallel each rep but do not go below parallel. There is plenty of time between reps to take extra care achieving parallel.
B.
Pull-Up Progressions –
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Pull-Up Pulses x 6 reps
Interval 2 – Half Pull-Up x 6 reps
Interval 3 – Lat Insertion Pull-Ups x 6 reps (see tutorial below)
*Elbows should bend directly to the sides of the body allowing the body to move upward and downward vertically.
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 minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – V-Up to V-Sit x 15 reps
Interval 2 – 2 x L-Sit on Kettlebells or Parallettes x 10 seconds
*Rest 15 seconds between L-Sit reps
Session Two
A.
Handstand Walk Progressions –
For all parts of this section continue to have your hands turned out ACCEPT on the hand plank shoulder taps (hands turned straight please).
For 60 seconds, perform one set of:
Kick to Handstand on Wall (with hands turned out) x 10 reps
Followed by. . .
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Back-To-Wall Handstand Hold x 15 seconds
Interval 2 – Freestanding Handstand Marching x 15-20 seconds for max reps
Rest 60 seconds, then. . .
Every minute, on the minute, for 4 minutes (4 sets) of complex:
Handstand March x 10 reps + Handstand Walk x 1-3 meters + Handstand March x 10 reps
*Attempt to go unbroken on these but it’s totally fine to break them up if necessary.
Followed by. . .
For 3 minutes, perform one set of:
Minute 0-1 – Hand Plank Shoulder Taps x max reps
Minute 1-2 – Rest
Minute 2-3 – Elbow Jacks x 30-50 reps (Unbroken)
Followed by. . .
For 60 seconds, perform one set of:
Wall Facing Handstand Shoulder Shrugs x 30 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 – Push-Ups with 8″ Deficit x 6-10 reps
Interval 2 – Dynamic Push-Ups on 24″ Box x 10-15 reps
Interval 3 – Single Arm Hand Plank x 40 seconds (20 seconds each arm)
Session Three
A.
Rope Climb Progressions –
Every 15 seconds, for 2 minutes (8 sets) of:
Rope Climb Mount x 1 rep
Followed by. . .
Every 45 seconds, for 3 minutes (4 sets) of:
Rope Climb x 1 rep
*During these climbs try to jump to a consistent height on the rope and count your pulls. Keep the number of pulls to the top of the rope as consistent as possible during each set. Skip an interval if you become too fatigued
Followed by. . .
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Rope Pull-Up Taps x 8 reps (4 reps each arm)
*Attempt to keep your feet off the floor for all four reps on each arm.
Interval 2 – Rope Hang Knees-To-Armpits x 10-15 reps
Interval 3 – Legless Rope Hang Hold x 15 seconds
*During intervals 2 and 3 use right hand on top during the first set and left hand on top during the second set.
Followed by. . .
For 60 seconds, perform one set of:
L-Sit Flutter Kicks on Kettlebells x max total time
*This is not meant to be unbroken, though that should be the goal. Rest when necessary and start as soon as possible to complete the full minute with the least amount of rest.
Additional information and tutorials –
B.
Bar Muscle-Up Progressions –
One set of:
Air Chair Swing x 5 reps (single reps or contiguous)
Rest 30 seconds, then. . .
For 90 seconds, perform as many sets and reps possible of:
Bar Muscle-Up x 2 reps
*Reset from the floor after each set of two reps and begin from the floor again. If you have not yet learned how to connect two reps, now is your chance! Please watch the video below “Connecting Bar Muscle-Ups – The Drop” for detailed information.
Followed by. . .
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Toes-To-Bar Candlestick Press x 2-5 reps
Interval 2 – Supine Overhead Plate Lift (25#) x 10 reps
Interval 3 – Kipping Backslide 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
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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