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 –
One set of:
Kettlebell Ankle Pulses x 40 reps (20 reps each leg)
Followed by. .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Banded Pistol Squat x 4-6 reps (right leg)
Interval 2 – Banded Pistol Squat x 4-6 reps (left leg)
*Feel free to hold on to the band to get through these reps. This exercise is scalable by nature and is being used to familiarize your body with the full range of motion of the pistol squat.
Rest 60 seconds, then. . .
Option 1 –
Every 45 seconds, for 6 minutes (4 sets) of:
Alternating Front-Weighted Pistol Squat Negatives x 4 reps @ 42A0 (2 seconds at the bottom)
– – – – – – – –
Option 2 –
Every 45 seconds, for 6 minutes (4 sets) of:
Alternating Pistol Squat Negatives x 4 reps @ 42A0 (2 seconds at the bottom)
B.
Pull-Up Progressions –
Option 1 –
Every 10 seconds, for 60 seconds (6 sets) of:
Chin Hang Toe Tap x 5 seconds (or 5 reps)
– – – – – – – –
Option 2 –
Every 20 seconds, for 60 seconds (3 sets) of:
Chin Hang Hold x 5-10 seconds
– – – – – – – –
Followed by. . .
Option 1 –
Every 30 seconds, for 2 minutes (4 sets) of:
Chest-To-Bar Pull-Up Scaled x 4 reps @ 2110
*Use your legs as little as possible during the descent. If you find that this is easy then move to Option 2.
– – – – – – – –
Option 2 –
Every 30 seconds, for 2 minutes (4 sets) of:
Pull-Up Scaled with Zero Assistance Negative x 4 reps @ 2020
– – – – – – – –
Option 3 –
Every 30 seconds, for 2 minutes (4 sets) of:
Strict Pull-Up x 1-3 reps @ 31X0
– – – – – – – –
Followed by. . .
Option 1 –
Every 30 seconds, for 2 minutes (4 sets) of:
Lat Insertion Pull-Up x 5-8 reps
*Keep your elbows pulling to the sides and away from your body (laterally). Please watch tutorial below for more info.
– – – – – – – – –
Option 2 –
Every 30 seconds, for 2 minutes (4 sets) of:
Strict Half Pull-Up (top of head at bar height) x 4 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 20 seconds, for 4 minutes (4 sets) of:
Interval 1 – L-Sit Lift on Box x 8 second hold
*These can be bent knees or straight legs, but straight legs are strongly preferred.
Interval 2 – Elbow Jacks x 8 reps
Interval 3 – Tuck-Up x 8 reps
Session Two
A.
Handstand Walk Progressions –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Hand Plank Shoulder Taps x 20-40 reps (fast)
*This is clearly a large rep range, but aim for higher reps (at least on the first set).
Interval 2 – Reverse Snow Angels x 15 reps @ 1010
Followed by. . .
Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Handstand Marching on Box (or elevated surface) x 30 reps
*Keep your hands turned out to the sides at 90 degrees.
Interval 2 – Mini Handstand x 15-20 reps
*Notice that hands remain on the floor and back legs stays off the ground. Full tutorial below.
– – – – – – – –
Option 2 –
Every minute, on the minute, for 4 minute (2 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 30 reps
Interval 2 – Mini Release Handstand x 15-20 reps
*Back leg should stay off the ground. Full tutorial below.
– – – – – – – –
Followed by. . .
Option 1 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Kick to Handstand on Wall Scaled x 30 seconds effort
Interval 2 – Three Quarter Handstand (freestanding) x 30-40 seconds effort
– – – – – – – –
Option 2 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Kick to Handstand on Wall x 45 seconds effort (multiple kick-ups)
*The goal is to control your handstand to the wall to produce a consistent result. Hold the handstand until it is stable, then step down and start from the standing position again.
Interval 2 – Freestanding Split Handstand x 45 seconds effort
*Do not attempt to go to full handstand until you are comfortable with the cartwheel from handstand technique.
– – – – – – – –
Option 3 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Side-Pressing Handstand Hold x 30 seconds effort
Interval 2 – Freestanding Handstand Marching Practice x 45 seconds effort
Additional information and tutorials –
Mini Handstand Tutorial
Mini Release Handstand Tutorial
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 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Dynamic Push-Up on 24″ Box x 6-10 reps
Interval 2 – Hand Plank Hold (on floor) x 15 seconds
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Incline Push-Ups on 30″ Box x 10 reps
Interval 2 – Hand Plank Shoulder Taps x 16 reps
Session Three
A.
Rope Climb Progressions –
Option 1 –
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Rope Hang Hold x 15 seconds efort
*If a rope hang hold is new to you, feel free to start from sitting on a box.
Interval 2 – Rope Hang Knees-To-Armpits x 4-6 reps
*Pull knees as high as possible each rep. Knees don’t need to go to armpits to count the rep.
– – – – – – – –
Option 2 –
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Rope Hang Knees-To-Armpits x 6 reps
Interval 2 – Rope Pinch to Stand x 3 reps
– – – – – – – –
Followed by. . .
Option 1 –
Every minute, on the minute, for 3 minutes (3 sets) of:
Rope Climb x max effort (20 second cap)
– – – – – – – –
Option 2 –
Every minute, on the minute, for 3 minutes (3 sets) of:
Rope Climb x 1 rep
– – – – – – – –
Option 3 –
Every 45 seconds, for 3 minutes (4 sets) of:
Rope Climb x 1 rep
– – – – – – – –
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Rope Pull-Ups from Box x 8 reps (alternate hands)
Interval 2 – Tuck-Up x 12 reps
Additional information and tutorials –
B.
Bar Muscle-Up Progressions –
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Bad Cheerleader Jump Practice Touches on Bar x 5 reps
Interval 2 – Target Reach Swing x 5 reps
*Start to the bar with the bad cheerleader jump with feet pointing directly at the floor beneath the bar. Hips should slowly open to control the point of the feet toward the target until completely straight beneath the bar.
Interval 3 – Box Jump-Up to Support x 5 reps
*Challenge yourself by using a box or bar that allows you to finish the rep, but creates an environment where you really have to throw your head over the bar to finish the rep.
Followed by. . .
For 2 minutes, perform one set of:
Kipping Back Slide Practice
*There is no set distance for you to slide, nor is it a max effort. Spend this time to experiment with the movement. Be sure to bring a shirt, hoodie or towel that will be suitable to slide on the floor you plan on using.
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Arch Under Bar Jump to Support x 5-8 reps
Followed by. . .
Option 1 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Banded Supine Lat Pull-Down x 5 reps @ 2020
Interval 2 – Bar Hang Knees-To-Chest x 5 reps @ 2020
– – – – – – – –
Option 2 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Banded Supine Lat Pull-Down x 5 reps @ 2020
*Start with a light band and add light bands as necessary between sets to increase the difficulty of the movement, but make sure to keep your arms straight and shoulders down and away from your ears.
Interval 2 – Strict Knees-To-Armpits x 5 reps @ 2020
– – – – – – – –
Followed by. . .
For 60 seconds, perform one set of:
Bouncing Knees-To-Chest x max 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