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 –
Option One –
Every 20 seconds, for 2 minutes (3 sets) of:
Interval 1 – Front Weighted Pistol Squat Balance (with or without use of support from a rig post) x 10 seconds effort (right leg)
Interval 2 – Front Weighted Pistol Squat Balance (with or without use of support from a rig post) x 10 seconds effort (left leg)
– – – – – – – –
Option Two –
Every 20 seconds, for 2 minutes (3 sets) of:
Interval 1 – Pistol Squat Balance x 5-10 seconds (right leg)
Interval 2 – Pistol Squat Balance x 5-10 seconds (left leg)
*If your mechanics start breaking down you may opt to hold your toe on the extended leg with the hand on the same side.
– – – – – – – –
Followed by. . .
For 2 minutes, perform one set of:
Alternating Pistol Squat x max effort
*This is your opportunity to potentially complete your first pistol squat on each leg.
**After 2 minutes, if you did not complete a full pistol squat on each leg, move on to Option 1 (below). If you do in fact complete at least one full pistol squat on each leg, spend this time learning where in your squat your biggest weakness is, then move on to Option 2 (below).
Option 1 –
Every 15 seconds, for 4 minutes (8 sets) of:
Interval 1 – Front-Weighted Pistol Squat Negative x 1 rep @ 61A0 (right leg)
Interval 2 – Front-Weighted Pistol Squat Negative x 1 rep @ 61A0 (left leg)
*Keep your straight leg and weighted arms out in front of you as far as you can reach. Your chin should be out past your knee and toes. Allow your back to round as you descend. It is best to attempt to go completely to the bottom of the squat than to bail out before attempting to finish the squat.
– – – – – – – –
Option 2 –
Every 10 seconds, for 4 minutes (12 sets) of:
Interval 1 – Pistol Squat x 1 rep (right leg)
Interval 2 – Pistol Squat x 1 rep (left leg)
*If you fail a rep on either leg, substitute the full Pistol Squat with Pistol Squat Negative (for the failed leg[s]) @ 51A1
B.
Pull-Up Progressions –
Option One –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Pull-Up Negative x 3-4 reps @ 40A1
*Use a light band if you struggle with a smooth 4 second descent. If you don’t have a band available, just use your legs for support with feet on a solid surface.
Interval 2 – Lat Insertion Pull-Up x 4 reps @ 1010
*Keep your elbows pulling to the sides and away from your body (laterally).
– – – – – – – –
Option Two –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Pull-Up Scaled with Zero Assistance Negative x 4 reps @ 2020
Interval 2 – Lat Insertion Pull-Up x 8 reps @ 1010
– – – – – – – –
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Jumping Pull-Ups x 20 reps
*Each jump should start and finish in full extension of the arms, though it’s important to control the descent of the jump to avoid immediate tension on the straight arms.
Interval 2 – Chest-To-Bar Diagonal Hold x 30 seconds
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 – L-Sit Lifts on Box x 15-20 reps
Interval 2 – Seated Piked Single Leg Lifts x 40 reps (20 reps each leg)
*Try to keep the lifting leg as straight as possible.
Followed by. . .
For 60 seconds, perform one set of:
L-Sit Flutter Kicks from Box (high or low feet) x max reps
*Feel free to lean forward as much as necessary in order to create as close to a 90 degree angle in your hips and keep your legs straight.
Session Two
A.
Handstand Walk Progressions –
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Handstand Marching on Box x 20 reps
Interval 2 – Med Ball Thoracic Opener x 30 seconds
Followed by. . .
Option 1 –
One set of:
Kick to Handstand on Wall Scaled x 2 minutes (rest as needed, as often as needed)
– – – – – – – –
Option 2 –
One set of:
Kick-Up to Handstand on Wall Practice x 2 minutes (rest as needed)
– – – – – – – –
Option 3 –
One set of:
Wall-Facing Handstand Marching x 2 minutes (rest as needed)
– – – – – – – –
Followed by. . .
Option 1 –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Wall-Facing Handstand Hold x 20 seconds
Interval 2 – Reverse Snow Angel x 10 reps
– – – – – – – –
Option 2 –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Side-Pressing Handstand Hold x 20 seconds (or best effort in 20 seconds)
Interval 2 – Reverse Snow Angel x 15 reps
– – – – – – – –
Followed by. . .
Every 30 seconds, for 6 minutes (3 sets) of:
Interval 1 – Hand Plank Shoulder Taps x 20 reps
*These should be fast, and concentration should be on getting your hand to hit the floor quickly and with force, as that will tax the triceps more. Keep grip on the floor narrow.
Interval 2 – Straight Body Ceiling-Reaching Crunches x 20 reps
Interval 3 – Wall Climb x 2 reps
Interval 4 – Straight Leg Bottom Balance x 20 seconds
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 10 seconds, for 2 minutes (12 sets) of complex:
Hand Plank x 5 seconds + Push-Up Negative (3 second descent) x 1 rep
Followed by. . .
Every 20 seconds, for 2 minutes (6 sets) of:
Hand Plank Arch Hollows x 5 reps
*Try to make each rep last 2 seconds- one second up into the hollow position, and one second down into the arch position.
Followed by. . .
For 60 seconds, perform one set of:
Incline Push-Up on 30″ Box x max reps
*If you don’t have a box, use a counter top or the back of a couch.
Session Three
A.
Rope Climb Progressions –
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Rope Climb x max effort
Interval 2 – Rest
Followed by. . .
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Legless Rope Hang Hold x 10 seconds
Interval 2 – Rope Hang Hold (with feet) x 15 seconds
Followed by. . .
Option 1 –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Rope Hang Knees-To-Armpits x 3-5 reps
Interval 2 – Rope Pull-Ups from Box x 6 reps
– – – – – – – –
Option 2 –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Rope Climb Mount x 2-3 reps
Interval 2 – Rope Pull-Ups from Floor x 6 reps
Additional information and tutorials –
B.
Bar Muscle-Up Progressions –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Box Jump to Front Support on Bar x 4-6 reps
Interval 2 – Kipping Front Lever (with bent knees) x 6-8 reps
*The video is the literal version of the movement. Concentrate on getting your hips as high as you can and pushing your head back toward the wall behind you. Any valiant attempt counts as a rep.
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Kipping Back Slide x 10 reps
Interval 2 – Supine Overhead Plate Lift (15#/25#) x 5 reps @ 2020
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Stem Riser x 3-5 reps
Interval 2 – Deep Bar Dips x 5 reps (use stem riser bar with feet on box)
Followed by. . .
Option 1 –
For 60 seconds, perform one set of:
Bouncing Knees-To-Chest x max reps
– – – – – – – –
Option 2 –
Spend 60 seconds attempting your first Bar Muscle-Up!
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