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 4 minutes (2 sets) of:
Interval 1 – Seated Piked Single Leg Lift x 20 reps (right leg)
Interval 2 – Seated Piked Single Leg Lift x 20 reps (left leg)
Interval 3 – Pistol Balance Leg Lift x 20 reps (right leg)
Interval 4 – Pistol Balance Leg Lift x 20 reps (left leg)
*The outstretched leg should be as straight as possible. On intervals 1 and 2, reach your hands out as far as possible to add difficulty.
Followed by. . .
Every 30 seconds, for 60 seconds (2 sets) of:
Interval 1 – Pistol Squat x max reps (right leg)
Interval 2 – Pistol Squat x reps (left leg)
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Weighted Pistol Squat Pulses x 10 reps (right leg) @ 1010
Interval 2 – Weighted Pistol Squat Pulses x 10 reps (left leg) @ 1010
*Goal is to achieve parallel before descending. Exhibit control on all parts of the movement.
B.
If you are not familiar with the Butterfly 4-Step, please watch this VIDEO.
For 60 seconds, perform one set of:
Strict Chest-To-Bar Pull-Ups x 8 reps @ 31X1
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of:
Weighted Chest-To-Bar Pull-Up Negatives x 2 reps @ 51A1 (VERY HEAVY)
Rest 60 seconds, then. . .
Every 15 seconds, for 60 seconds (4 sets) of:
Wide Grip Strict Chest-To-Bar Pull-Ups x 3 reps
Followed by. . .
Every 10 seconds, for 60 seconds (6 sets) of:
Butterfly Chest-To-Bar Pull-Ups x 3 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 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – L-Sit Hold on Parallettes (or Kettlebells) x 20 seconds
Interval 2 – Backward Straddled Scoot x 15 seconds max effort
*Do not let your feet touch the floor.
Followed by. . .
Two sets of:
V-Up to V-Sit x 20 seconds (max reps)
Rest 10 seconds, then. . .
Elbow Jacks x 60 seconds (max reps)
*Do not rest between sets.
Followed by. . .
For 60 seconds, perform one set of:
L-Sit Hold on Low Rings x max effort (video is L-Sit Lifts, just hold L position)
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 proper hand positions for handstand work, please watch this VIDEO
.
Every 30 seconds, for 6 minutes (3 sets) of:
Interval 1 – Yoyo Walk (3 meters) x 2 reps
*Start from standing or from the wall (no wall climb)
Interval 2 – Wall Climb x 4 reps
Interval 3 – Strict Handstand Push-Up x 6 reps
Interval 4 – One Arm Handstand Hold on Wall x 8 seconds (each arm)
Followed by. . .
Every 45 seconds, for 3 minutes (4 sets) of complex:
Strict Pull-Up x 5 reps + Handstand Walk x 10 meters
Followed by. . .
Three sets of:
Handstand Marching
x 60 seconds
Rest 30 seconds between sets
Followed by. . .
For 60 seconds, perform one set of:
Reverse Snow Angels x max reps
B.
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Banded Narrow Grip Push-Ups x 12 reps (heavy band)
*Because of the band on your back it’s okay to have your elbows wide. You should feel this mostly in the triceps and not so much in the shoulders or pecs.
*Keep stomach tight and low back hollow.
Interval 2 – Wide Grip Push-Ups with 8″ Deficit x 12 reps
Interval 3 – Dynamic Push-Ups on 24″ Box x 24 reps
Followed by. . .
For 60 seconds, perform one set of:
Low Push-Up Pulses x max reps
Session Three
A.
Every 45 seconds, for 3 minutes (4 sets) of:
Pull-Up Tap Rope Climb x 1 rep
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Rope Pull-Up Taps x 5 reps (right arm)
Interval 2 – Rope Pull-Up Taps x 5 reps (left arm)
*During each set do not allow your feet to touch the floor. Tap the rope as high as possible as if you were reaching for the top of the rig to complete a climb. Do not let your feet touch the ground between reps.
B.
Every minute, on the minute, for 2 minutes (2 sets) of complex:
Strict Chest-To-Bar Pull-Ups x 5 reps + Strict Toes-To-Bar x 5 reps + Strict Knees-To-Bar x 5 reps + Air Chair Swing x 5 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Kipping Back Slide x 10 reps (rep counts when you feel a significant amount of slide across the floor)
Interval 2 – Butterfly Chest-To-Bar Pull-Ups x 10 reps
Followed by. . .
Every 15 seconds, for 3 minutes (12 sets) of complex:
Butterfly Chest-To-Bar + Bar Muscle-Up x 1 rep
Followed by. . .
Every 45 seconds, for 3 minutes (4 sets) of complex:
Toes-To-Bar x 7 + Bar Muscle-Up x 3 reps
Rest 60 seconds, then. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Tucked Bar Front Lever x 1 rep (max hold, 20 seconds max)
Interval 2 – L-Hang Hold from Bar x 20 seconds
____________________________________
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