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 60 seconds (1 set) of:
Interval 1 – Pistol Balance Pulses x 10 reps (right leg)
Interval 2 – Pistol Balance Pulses x 10 reps (left leg)
*Attempt to rise to parallel each pulse. Bring your body to the bottom of the squat with control.
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Alternating Pistol Squat x 10 reps @ 30X0
*Bring your body to the bottom of the squat with control.
Followed by. . .
Every 10 seconds, for 3 minutes (9 sets) of:
Interval 1 – Weighted Pistol Squat Negatives x 1 rep @ 40A0 (right leg)
Interval 2 – Weighted Pistol Squat Negatives x 1 rep @ 40A0 (left leg)
*These should be heavy. You may consider setting your weight down after each rep to more quickly stand up and let your arms rest.
B.
Every 30 seconds, for 2 minutes (1 set) of:
Interval 1 – Pull-Up Pulses x 10 reps
Interval 2 – Half Pull-Up Pulses x 8 reps
Interval 3 – Lat Insertion Pull-Ups x 6 reps
Interval 4 – Strict Pull-Up x 4 reps
Rest 60 seconds, then. . .
Every 20 seconds, for 2 minutes (6 sets) of:
Strict Pull-Up x 2 reps
*Lower to the bottom of the pull-up on the second rep; don’t drop from the top of the pull-up.
Rest 60 seconds, then. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Kipping or Butterfly Pull-Ups x 5 reps
C.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Elbow Jacks x 25 reps
Interval 2 – L-Sit on Kettlebells or Parallettes x 25 seconds
*Accumulate time as necessary. Try to hold position longer than you did two weeks ago.
Followed by. . .
For 60 seconds, perform one set of:
Banded Two-Handed Triceps Extensions x 80 reps
Session Two
A.
If you are not yet familiar with proper hand placement for handstand work, please watch this VIDEO.
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Kick to Handstand on Wall (with hands turned out) x 40 seconds
*Control the kick to hit the wall softly.
Interval 2 – Wall-Facing Handstand Marching x 40 reps
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Freestanding Handstand Marching x 20 reps
*Accumulate reps as necessary.
Rest 60 seconds, then. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Handstand Walk
x 2 meters
Followed by. . .
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Rocking Box Bridges x 10 reps
Interval 2 – Single Leg Thigh Taps x 10 reps
B.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Push-Up to 8″/4″ Deficit x 15 reps
Interval 2 – Reverse Snow Angel x 30 reps (fast)
Immediately followed by. . .
Complete as many rounds and reps as possible in 60 seconds of complex:
Hand Plank Shoulder Taps x 10 reps + Push-Up x 2 reps
Session Three
A.
If you are not familiar with the rope foot hold technique, please watch this VIDEO
.
Every 30 seconds, for 2 minutes (4 sets) of:
Rope Climb x 1 rep
*Try to establish a consistent number of pulls to the top of the rope.
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Rope Pull-Up Taps x 8 reps (right arm)
Interval 2 – Rope Climb x 1 rep
Interval 3 – Rope Pull-Up Taps x 8 reps (left arm)
Interval 4 – Rope Climb x 1 rep
B.
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Target Reach Swing x 1.1.1
*Singles. Drop between reps.
Interval 2 – Arch Under Bar Jump to Support x 3 reps
Followed by. . .
Option 1 – (If your bar muscle-up is inconsistent)
Every 30 seconds, for 4 minutes (2 sets) of:
Interval 1 – Bar Muscle-Up x 1 rep
Interval 2 – Swinging Knees-To-Bar x 1 rep
Interval 3 – Rest
Interval 4 – Bar Muscle-Up x 1 rep
– – – – – – – –
Option 2 – (If you can perform a bar muscle-up consistently)
Every 30 seconds, for 4 minutes (2 sets) of:
Interval 1 – Air Chair Swing x 3 reps (contiguous)
Interval 2 – Bar Muscle-Up x 1 rep
Interval 3 – Air Chair Swing x 1 rep
Interval 4 – Bar Muscle-Up x 2 reps
– – – – – – – –
Rest 60 seconds, then. . .
Option 1 –
Every 30 seconds, for 3 minutes (6 sets) of:
Bar Muscle-Up x 2 reps (singles or contiguous)
– – – – – – – –
Option 2 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Bar Muscle-Up x 3-4 reps
Interval 2 – Strict Handstand Push-Ups x 5 reps
– – – – – – – –
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Hollow Body Bounces x 80 reps (fast)
Interval 2 – Bar Hang Roll to Inversion x 6 reps (slow and controlled)
________________________________________________________________________________
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