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 minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Kettlebell Ankle Pulse x 50 seconds (right leg)
Interval 2 – Kettlebell Ankle Pulse x 50 seconds (left leg)
Followed by. . .
For 2 minutes, perform one set of:
Alternating Weighted Pistol Squat Negative (heavy) x 16 reps @ 40A1
Followed by. . .
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Alternating Pause Pistols Squat (2 seconds pause at bottom of squat) x 6 reps
Interval 2 – Pistol Balance Pulse x 16 reps (8 reps each leg)
Interval 3 – Alternating Pistol Squat x 8 reps
B.
Option 1 –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Strict Pull-Up x 5 reps
Interval 2 – Push-Up to 8″ Deficit x 10 reps
– – – – – – – –
Option 2 (Weighted vest recommended)-
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Weighted Strict Pull-Ups x 5 reps
Interval 2 – Push-Up to 8″ Deficit (weighted) x 10 reps
Followed by. . .
Weighted vest recommended –
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Chest-To-Bar Pull-Up Pulse x 10 reps
Interval 2 – Half Pull-Up Pulse x 15 reps
Interval 3 – Lat Insertion Pull-Up x 20 reps
Followed by. . .
One set of:
Butterfly Pull-Up x 40 reps
C.
Every 30 seconds, for 4 minutes (2 sets) of:
Interval 1 – L-Sit Flutter Kicks on Kettlebells x 20 seconds
Interval 2 – Straight Leg Bottom Balance
x 20 seconds
Interval 3 – V-Up x 20 reps
Interval 4 – Seated Piked Double Leg Lift x 20 reps
*Reach hands as far past the knees as possible and keep the legs straight.
Followed by. . .
One set of:
Banded Two-Handed Triceps Extension x 60 reps
Session Two
A.
Every minute, on the minute, for 3 minutes (3 sets) of:
Handstand Marching
x 60 reps
Followed by. . .
Every minute, on the minute, for 9 minutes (3 sets) of:
Interval 1 – 2 sets of complex: Wall Climb + Yoyo Walk x 3 meters
Interval 2 – Back-To-Wall Donkey Kick x 20 reps
Interval 3 – Toe Slide Press to Handstand x 10 reps
*Bend elbows toward the wall, not out to the side.
Followed by. . .
Every 20 seconds, for 2 minutes (6 sets) of:
Handstand Walk x 5 meters (fast, unbroken)
*Apply this as you would in a competition setting. If you fail the distance the rep does not count.
B.
Option 1 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Double Bamboo Strict Shoulder Press x 6-10 reps
Interval 2 – Downward Dog Ring Handstand Push-Up x 10 reps
– – – – – – – –
Option 2 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Double Bamboo Strict Shoulder Press x 6-10 reps
Interval 2 – Ring Handstand Push-Up Negative x 5 reps @ 51A1
– – – – – – – –
Option 3 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Double Bamboo Strict Shoulder Press x 6-10 reps
Interval 2 – Ring Handstand Push-Up x 5 reps
Session Three
A.
Every minute, on the minute, for 4 minutes (4 sets) of complex:
Legless Rope Climb from L-Sit x 1 rep + Legless Rope Climb (from standing) x 1 rep
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
L-Hang Rope Pull-Ups x 6 reps
*Alternate top hand each set.
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)
*Do not kip these.
B.
If you are not aware of the value of knee height during the bar muscle-up, please watch this VIDEO.
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Bar Muscle-Up x 2 reps + Butterfly Chest-To-Bar Pull-Up x 6 reps
Interval 2 – Elbow Drop Push-Up x 8 reps
Followed by. . .
Every 20 seconds, for 3 minutes (9 sets) of complex:
Bar Muscle-Up x 1 rep + Deep Bar Dips x 3 reps
Followed by. . .
Every 30 seconds, for 4 minutes (4 sets) of complexes:
Interval 1 – V-Up to V-Sit x 12 reps
Interval 2 – Dragon Flag Negative x 4 reps @ 40A0
_________________________________________________________
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