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.
Session One
A.
Every 30 seconds, for 60 seconds (1 set) of:
Interval 1 – Kettlebell Ankle Pulse x 30 seconds (right leg)
Interval 2 – Kettlebell Ankle Pulse x 30 seconds (left leg)
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Pistol Balance Leg Lifts x 20 reps (right leg)
Interval 2 – Pistol Balance Leg Lifts x 20 reps (left leg)
*Keep your outstretched leg as straight as possible.
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Front-Racked Alternating Pistol Squat x 8 reps @ 21X0 (4 reps each leg)
*This may be difficult because of the one second pause at the bottom of the squat. Choose your weight accordingly and build throughout the three sets.
B.
If you are not familiar with the Butterfly 4-Step, please watch this VIDEO.
Spend 5 minutes building up to your 3 rep maximum weighted pronated Pull-Up.
Followed by. . .
Every 30 seconds, for 2 minutes (1 set) of:
Interval 1 – Strict Pull-Up x 5 reps
Interval 2 – Strict Pull-Up x 4 reps + Kipping or Butterfly Pull-Up x 2 reps
Interval 3 – Strict Pull-Up x 3 reps + Kipping or Butterfly Pull-Up x 4 reps
Interval 4 – Strict Pull-Up x 2 reps + Kipping or Butterfly Pull-Up x 6 reps
C.
To maximize your performance of the L-Sit it is necessary to stretch the hamstrings. If you are not familiar with hamstring flexibility stretches, please watch this VIDEO.
Every minute, on the minute, for 3 minutes (3 sets) of:
Hollow Body Sit-Up to L-Sit on Kettlebells x 8-10 reps
*Attempt to keep your feet off the floor for the duration of the set.
Followed by. . .
Every 30 seconds, for 90 seconds (3 sets) of:
V-Up to V-Sit x 6 reps
Immediately followed by. . .
Every 30 seconds, for 90 seconds (3 sets) of:
L-Hang Hold from Bar x 15 seconds
Followed by. . .
For 60 seconds, perform one set of:
Straight Body Ceiling Reaching Crunches x max reps
Session Two
A.
If you are not familiar with the fundamentals of a kick to a handstand, please watch this VIDEO.
If you are not familiar with recommended hand positions for handstand work, please watch this VIDEO.
For 2 minutes, perform one set of:
Freestanding Handstand Marching x max reps
*Accumulate reps as necessary.
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Handstand Marching x 10 reps + Handstand Walk x 3 meters + Handstand Marching x 10 reps
Interval 2 – Wall Climb (up) + Yoyo Walk x 2 meters + Wall Climb (down)
Followed by. . .
Every 45 seconds, for 3 minutes (2 sets) of complex:
Interval 1 – Box Bridged Handstand Push-Ups x 6-8 reps
*At the top of each push-up, press your forehead as far away from the wall your mobility will allow.
Interval 2 – Straight Leg Bottom Balance x 30 seconds
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Handstand Walk x 3-5 meters
Interval 2 – Back-To-Wall Handstand Shoulder Shrugs x 20 reps
B.
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Push-Up to 8″ Deficit x 5 reps @ 31X1
Interval 2 – Hand Plank Shoulder Taps x 20 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Push-Up to 8″ Deficit x 6-8 reps
Interval 2 – Dynamic Push-Ups on 20″ Box x 8 reps
Immediately followed by. . .
For 60 seconds, perform one set of:
Reverse Snow Angels x max reps (FAST)
*Do not let your hands touch the floor. If mobility is an issue for you, lay your body on barbell plates to elevate your torso from the floor and allow more room for your arms to move.
Session Three
A.
For 60 seconds, perform one set of:
Rope Climb x 2-3 reps
Followed by. . .
Every 15 seconds, for 60 seconds (4 sets) of:
Rope Climb Mount x 1 rep
Followed by. . .
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Rope Pull-Up x 6 reps (right hand on top)
Interval 2 – Rope Pull-Up x 6 reps (left hand on top)
Followed by. . .
Every 30 seconds, for 60 seconds, perform one set of:
Interval 1 – Legless Rope Hang Hold x 30 seconds (right hand on top)
Interval 2 – Legless Rope Hang Hold x 30 seconds (left hand on top)
B.
Option 1 –
With a 60 second cap, perform one set of complex:
Strict Pull-Up x 4 reps + Strict Toes-To-Bar x 3 reps + Strict Knees-To-Bar x 1-2 reps
– – – – – – – –
Option 2 –
With a 60 second cap, perform one set of complex:
Strict Pull-Up x 7 reps + Strict Toes-To-Bar x 5 reps + Strict Knees-To-Bar x 3 reps
Followed by. . .
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Kipping Back Slide x 8 reps (rep counts when you feel a significant amount of slide across the floor)
Interval 1 – Kipping Front Lever x 6 reps (bend knees as an easier option if necessary)
Interval 2 – Air Chair Swing x 4 reps (contiguous)
Rest 60 seconds, then. . .
Option 1 –
Every 15 seconds, for 3 minutes (12 sets) of:
Bar Muscle-Up x 1 rep
– – – – – – – –
Option 2 –
Every 20 seconds, for 3 minutes (9 sets) of:
Bar Muscle-Up x 2 reps
*If you fail any reps, finish the sets with only one muscle-up each interval.
– – – – – – – –
Followed by. . .
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Box Jump-Up to Support x 45 seconds max reps
Interval 2 – Deep Bar Dips x 5 reps
______________________________________
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