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.
Pistol Squat Progressions –
Every 30 seconds for 60 seconds (one set) of:
Interval 1 – Pistol Squat Balance x 20 seconds (right leg)
Interval 2 – Pistol Squat Balance x 20 seconds (left leg)
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Alternating Weighted Pistol Squat Negatives (heavy) x 6 reps @ 41A1
*Be sure to control the movement all the way to the bottom of the squat, especially at and below parallel.
Followed by. . .
One set of:
Pike Stretch x 60 seconds
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Pistol Balance Leg Lift x 8 reps (right leg)
Pistol Balance Leg Lift x 8 reps (left leg)
Followed by. . .
Every minute, on the minute, for 2 minutes (2 sets) of:
Alternating Pistol Squats x 12 reps
B.
Pull-Up Progressions –
One set of:
Strict Pull-Ups x 8-10 reps
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Weighted Pull-Up x 6-8 reps (about 50% of 1 rep max)
Interval 2 – Kipping or Butterfly Pull-Ups x 10 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Lat Insertion Pull-Ups x 8 reps
Interval 2 – Pull-Up Pulses x 10 reps
Additional information and tutorials:
Lat Insertion Pull-Up Tutorial
Kipping Pull-Up Tutorial
The Butterfly 4 Step
C.
L-Sit Progressions –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Hollow Body Sit-Up to L-Sit x 15 seconds (max reps)
Interval 2 – L-Sit Flutter Kicks on Kettlebells x 15 seconds (max reps)
Session Two
A.
Handstand Walk Progressions –
If you are not familiar with the three most important hand positions for handstand work, please watch this VIDEO.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Kick to Handstand on Wall (with hands turned out) x 5 reps
Interval 2 – Wall-Facing Handstand Marching x 20 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Handstand Walk x 3-5 meters
Interval 2 – Single Leg Thigh Taps on Wall x 6-10 reps
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Freestanding Handstand Marching x 40 reps (or 40 seconds, whichever occurs first)
Interval 2 – Dragon Flag Negative x 6 reps @ 40A1
Followed by. . .
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Nose-To-Wall Handstand + Yoyo Walk x 2 meters
Interval 2 – Hand Plank Shoulder Taps x 20 reps (fast)
Additional information and tutorials:
Breaking Down the Handstand Walk
B.
Push-Up Progressions –
For 60 seconds, perform one set of:
Hand Plank Shoulder Circles x 10 reps (5 reps each direction)
Followed by. . .
With a 3 minute time cap, perform:
Push-Up x max reps
Go to mechanical failure, then. . .
Incline Push-Ups on 30″ Box x max reps
*This exercise is meant to perform push-ups with PERFECT positioning.
Followed by. . .
Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Twisted Cross Stretch x 60 seconds (right arm)
Interval 2 – Twisted Cross Stretch x 60 seconds (left arm)
Session Three
A.
Rope Climb Progressions –
If you are not familiar with the rope foot hold technique, please watch this VIDEO.
Every 15 seconds, for 90 seconds (6 sets) of:
Rope Climb Mount x 1 rep
Rest 30 seconds, then. . .
Every 45 seconds, for 3 minutes (4 sets) of:
Legless Rope Climb x 1 rep
*If you do not yet have a complete legless rope climb, climb as high as you can without your feet, then finish the climb with your feet.
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Rope Climb x 1 rep
Followed by. . .
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – L-Hang Rope Pull-Ups x 4-6 reps
Interval 2 – Rope Hang Scissor Kicks x 20 reps (10 reps each leg, alternating)
B.
Bar Muscle-Up Progressions –
If you are not familiar with how to descend from the bar for multiple bar muscle-ups, please watch this VIDEO.
Every 30 seconds, for 60 seconds (2 sets) of:
Bar Jump-Up to Full Support x 4-5 reps (challenge yourself with a height where you may potentially miss a rep)
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Arch Under Bar Jump to Support x 4-5 reps (use the same height as the Bar Jump-Up to Full Support)
Followed by. . .
Every 10 seconds, for 2 minutes (12 sets) of:
Air Chair Swing x 1 rep
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of:
Bar Muscle-Up x 1 rep
Followed by. . .
One set of:
Bar Muscle-Up x max reps (60 second cap)
Additional information and tutorials:
Air Chair Swing Tutorial
Breaking Down the Bar Muscle-Up
Connecting Bar Muscle-Ups – The Drop
__________________________________________
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