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 20 reps (each leg)
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Front-Weighted Pistol Squat Balance x 10-15 seconds (right leg)
Interval 2 – Front-Weighted Pistol Squat Balance x 10-15 seconds (left leg)
Followed by. . .
One set of:
Pistol Half Squat x 20 reps (10 reps each leg) @ 2120
B.
Pull-Up Progressions –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Pull-Up with Scaling Option x 10 reps
Interval 2 – Kipping Mini Pull-Up x 5 reps
*Do not be very aggressive with the kipping mini pull-up. The important pieces of this movement are that you establish rhythm and create a slight amount of bend in the elbows. Kipping too aggressively can lead to muscular injury at the connecting tissue of the shoulders and lats.
Followed by. . .
For 60 seconds, perform one set of:
Pull-Up Negatives x 10 reps @ 40A0
*Place your feet on a stable surface if or whenever necessary to assure a smooth descent.
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 minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Tuck-Ups x 15 reps
Interval 2 – Elbow Jacks x 15 reps
Followed by. . .
For 2 minutes, perform one set of:
Elbow Plank x 2 minutes or max effort
Session Two
A.
Handstand Walk Progressions –
Option 1 –
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Kick to Handstand on Wall Scaled x 10-15 seconds effort
Interval 2 – Handstand Marching on Box x 20 reps
Interval 3 – Backward Bear Crawl x 3 meters
– – – – – – – –
Option 2 –
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Back-To-Wall Handstand Hold x 5-10 seconds
Interval 2 – Wall-Facing Handstand Marching x 10-15 reps
Interval 3 – Donkey Kicks x 6-8 reps
*Land softly and quietly on donkey kicks.
– – – – – – – –
Followed by. . .
Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Donkey Kicks to Wall (3 stage) x 6-10 reps
Interval 2 – Reverse Snow Angels x 20 reps (fast)
– – – – – – – –
Option 2 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Back-To-Wall Donkey Kicks x 6-8 reps
Interval 2 – One Arm Handstand Hold on Wall x 20 seconds
*Switch arms every 5 seconds, for a total of 10 seconds each arm.
– – – – – – – –
Followed by. . .
Every 90 seconds, for 6 minutes (2 sets) of:
Interval 1 – Hand Plank Shoulder Taps x 40 reps
Interval 2 – Stationary Sun Gods (Position A) x 60 seconds
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 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Wall Climb x 2 reps
*Only go as close to the wall as you can comfortably with your hands finishing their climb equal distances from the wall.
Interval 2 – Incline Push-Ups on 30″ Box x 6-8 reps @ 30X1
*If you do not yet know how to read tempo in your programming, please watch this VIDEO.
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of complex:
Backward Bear Crawl x 3 meters + Half Burpee x 5 reps
Session Three
A.
Rope Climb Progressions –
Option 1 (If you do not yet know how to climb a rope) –
Every 30 seconds, for 5 minutes (5 sets) of:
Interval 1 – Rope Hang Hold x 5-10 seconds
Interval 2 – Rope Pull-Ups from Box x 6 reps (3 reps each hand)
– – – – – – – –
Option 2 (If you can already climb a rope but you get fatigued easily) –
Every minute, on the minute, for 5 minutes (5 sets) of:
Rope Climb (max effort) x 20 seconds effort
– – – – – – – –
Followed by. . .
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Towel Hang Hold x 10 seconds
Interval 2 – Rope Climb Mount x 2-3 reps
Additional information and tutorials –
B.
Bar Muscle-Up Progressions –
Every 45 seconds, for 6 minutes (4 sets) of:
Interval 1 – Box Jump-Up to Front Support on Bar x 5 reps
*Make this as difficult as possible while still finishing the reps.
Interval 2 – Kipping Knees-To-Chest x 8-10 reps
Followed by. . .
Every 10 seconds, for 60 seconds (6 sets) of:
Target Reach Swing x 1 rep
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Kipping Back Slide x 15 reps
Interval 2 – Muscle-Up Bar Pulls x 6-10 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
I’m new to this site: The Interval 1 – Front-Weighted Pistol Squat Balance video link seems to point to the Pistol Half Squat?