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 Pulse x 20 reps (each leg)
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Pistol Balance Pulses x 5 reps (right leg)
Interval 2 – Pistol Balance Pulses x 5 reps (left leg)
*If you have a hard time maintaining this position without assistance, you can place your heel on a plate to elevate the back of your foot, you can hold on to a rig post (or similar) with your arms outstretched, or simply hold weight in your hands over your outstretched foot.
Followed by. . .
Every 10 seconds, for 2 minutes (6 sets) of:
Interval 1 – Pistol Squat x 2-3 reps (right leg)
Interval 2 – Pistol Squat x 2-3 reps (left leg)
B.
Pull-Up Progressions –
Every 10 seconds, for 60 seconds (6 sets) of:
Strict Pronated Pull-Up x 1 rep
*Start from a complete dead hang each rep.
Followed by. . .
Every 30 seconds, for 4 minutes (2 sets) of:
Interval 1 – Pull-Up Pulses x 6-8 reps
Interval 2 – Half Pull-Up Pulses x 8-10 reps
Interval 3 – Lat Insertion Pull-Ups x 12 reps
*Keep hands wide on lat insertion pull-ups and pull elbows to the side, directly beneath the bar. Your head should go straight up toward the bar, not back like it would for a regular pull-up.
Interval 4 – Strict Handstand Push-Up x max reps in 15 seconds
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Chest-To-Bar Pull-Up Negative x 3 reps @ 40A1
*It’s normal to have a difficult time keeping your chest to the bar, so just do your best and it will be successful.
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 20 reps
Interval 2 – Elbow Jacks x 20 reps
Followed by. . .
For 2 minutes, perform one set of:
Elbow Plank x 2 minutes
Session Two
A.
Handstand Walk Progressions –
Spend 60 seconds working on proper hand and foot placement for a Kick to Handstand.
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Back-To-Wall Handstand Marching x 10 reps
*Turn hands out to the sides so fingers point away from each other.
Interval 2 – Hand Plank Shoulder Taps x 40 reps
Followed by. . .
Option 1 (if you don’t have a handstand walk greater than 3 meters distance)-
Every minute, on the minute, for 4 minutes (4 sets) of complex:
Wall Climb x 3 reps + Handstand Walk Away x max distance
– – – – – – – –
Option 2 (if you can handstand walk greater than 3 meters)-
Every minute, on the minute, for 4 minutes (4 sets) of complex:
Wall Climb x 3 reps + Handstand Walk Away x max distance
– – – – – – – –
Followed by. . .
Every minute, on the minute, for 4 minutes (4 sets) of complex:
Wall Climb + Single Leg Thigh Taps x 10-20 reps
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 30 seconds, for 2 minutes (4 sets) of complex:
3 x (Back-To-Wall Donkey Kick x 1 rep + Push-Up x 1 rep)
Followed by. . .
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Hand Plank Cross Knee-To-Elbow (hold) x 30 seconds (15 second hold each leg)
Interval 2 – Elbow Plank x 30 seconds
Interval 3 – Push-Up
x 6 reps
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Dynamic Push-Ups on 24″ Box x 10 reps
Session Three
A.
Rope Climb Progressions –
Option 1 –
Every minute, on the minute, for 5 minutes (5 sets) of complex:
Rope Pull-Ups x 4 reps (2 reps each hand) + Rope Climb (with or without legs) x 1 rep
– – – – – – – –
Option 2 –
Every 30 seconds, for 5 minutes (10 sets) of:
Rope Climb (with or without legs) x 1 rep
– – – – – – – –
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Legless Rope Hang Hold x 15 seconds (right hand on top)
Interval 2 – Legless Rope Hang Hold x 15 seconds (left hand on top)
Followed by. . .
One set of complex:
L-Hang on Rope
x 30 seconds + Rope Hang Knees-To-Armpits x 15 reps
*Your grip will most likely be fatigued at this point, so break this up as necessary.
Additional information and tutorials –
B.
Bar Muscle-Up Progressions –
One set of:
Arch Under Bar Jump to Support x 8 reps
Rest 60 seconds, then. . .
Option 1 – (If you do not yet have a consistent bar muscle-up)
Every 15 seconds, for 2 minutes (8 sets) of:
Air Chair Swing x 1 rep
*We’re looking for a straight spine with a neutral head position and the angle of the back being approximately 45* reclined at the moment knees are closest to the body.
– – – – – – – –
Option 2 – (If you have a consistent bar muscle-up)
Every 15 seconds, for 2 minutes (4 sets) of:
Interval 1 – Air Chair Swing x 1 rep
Interval 2 – Bar Muscle-Up x 1 rep
– – – – – – – –
Rest 60 seconds, then. . .
Option 1 –
Every 45 seconds, for 6 minutes (8 sets) of:
Bar Muscle-Up x 1-2 reps
– – – – – – – –
Option 2 –
Every 45 seconds, for 6 minutes (8 sets) of:
Bar Muscle-Up x 3 reps
– – – – – – – –
Followed by. . .
One set of:
Toes-To-Bar Candlestick Press x 8-10 reps (slow and controlled)
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