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)
For 60 seconds, perform one set of:
Candlestick Roll to Pistol Squat x max reps (alternate legs each rep)
*Though standing up may be relatively easy for some of you, challenge yourself to control your balance so you aren’t hopping around to make adjustments to your balance.
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Alternating Pistol Squat x 8 reps @ 30X0
Interval 2 – Banded Single Leg Hip Bridge x 16 reps (8 reps each leg) or Single Leg Hip Bridge on Chairs x 20 reps (10 reps each leg)
B.
Pull-Up Progressions –
Every 30 seconds, for 3 minutes (6 sets) of:
Weighted Pronated Pull-Up x 2 reps
*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
*Insure that you are starting from a complete relaxed and extended hanging position. Initiate the pull-up by externally rotating your arms to send your shoulders back, then pull the elbows toward the hips to finish the pull-up.
Followed by. . .
For 60 seconds, perform one set of:
Chest-To-Bar Pull-Ups Scaled x max reps
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, 4 minutes (4 sets) of:
Interval 1 – L-Sit Flutter Kicks on Kettlebells or Parallettes x 15 seconds
Interval 2 – Elbow Jacks x 15 reps
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 seconds
*Place your hands a little more narrow (close together) than you normally would for handstands, even close enough for your thumbs to touch (if you want to challenge yourself).
Followed by. . .
Spend 2 minutes working on Freestanding Handstand Marching x max unbroken reps
*Rest as needed.
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of complex:
Wall-Facing Handstand + Yoyo Walk x 1-2 meters
Followed by. . .
Every 15 seconds, for 2 minutes (8 sets) of:
Wall Climb x 1 rep
*Rest on your stomach between reps, but press from your stomach into a quality push-up at the beginning of each rep (no arching your back).
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 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 on Wall x 20 reps
Interval 2 – Wall Slide x 12 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 8″ Deficit x 10 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Elbow Drop Push-Up (Russian Push-Up) x 6 reps
Interval 2 – Tempo Push-Up x 3 reps @ 31X2
*Do not make contact with the floor at the bottom of this push-up. The one second hold at the bottom of the push-up should have the belly up and your chin and chest should be closest to the floor.
Followed by. . .
For 60 seconds, perform one set of:
Incline Push-Ups on 30″ Box x 50 reps
Session Three
A.
Rope Climb Progressions –
Every 30 seconds, for 3 minutes (6 sets) of:
Rope Climb Mount x 3 reps
*Please be sure that you are utilizing a full arm swing to reach your hands to the greatest height you can on the rope.
Followed by. . .
Every 45 seconds, for 3 minutes (4 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
Additional information and tutorials –
B.
Bar Muscle-Up Progressions –
Option 1 (If you can only successfully perform one bar muscle-up at a time) –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – 2 x Descend from Bar + Air Chair Swing
Interval 2 – Bar Muscle-Up x 1 rep
– – – – – – – –
Option 2 –
Every 30 seconds, for 3 minutes (6 sets) of complex:
Descend from Bar + Bar Muscle-Up x 1 rep
*Use a box to jump up to full support on the bar, then drop into a single bar muscle-up.
– – – – – – – –
Option 3 –
Every 30 seconds, for 3 minutes (6 sets) of:
Bar Muscle-Up x 2 reps (contiguous)
– – – – – – – –
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 performing the bar muscle-up (if necessary).
Followed by. . .
For 60 seconds, perform one set of:
Bar Muscle-Up x max reps
*These can be unbroken or you may accumulate reps by performing single reps with a drop between.
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Supine Overhead Plate Lift (15#/25#) x 6 reps @ 30X0
Interval 2 – Bouncing Knees-To-Chest x 25 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 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