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.
One set of:
Kettlebell Ankle Pulses x 20 reps (each leg)
Followed by. . .
Option 1 –
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Candlestick Roll to Pistol Squat Balance (1 second pause in pistol balance) x 5 reps (right leg)
Interval 2 – Candlestick Roll to Pistol Squat Balance (1 seconds pause in pistol balance) x 5 reps (left leg)
*If you are struggling to roll to your foot, remove your shoes. If it continues to be difficult, hold light dumbbells in your hands.
– – – – – – – –
Option 2 –
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Candlestick Roll to Pistol Squat x 3 reps (right leg)
Interval 2 – Candlestick Roll to Pistol Squat x 3 reps (left leg)
(left leg)
– – – – – – – –
Followed by. . .
Every 20 seconds, for 2 minutes (3 sets) of:
Interval 1 – Pistol Half Squat x 3 reps (right leg)
Interval 2 – Pistol Half Squat x 3 reps (left leg)
B.
Option 1 –
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Chin Hang Toe Taps x 15 seconds effort
Interval 2 – Pull-Up Negatives x 5 reps @ 30A0
*If a three second descent proves to be difficult, you may opt to use a light band or place your feet on the floor or box to assist the descent.
Interval 3 – Kipping Half Pull-Up x 15 seconds
*The goal is to get the top of your head to bar height, but if this movement is new to you just attempt to get a little arm bend in your elbows.
– – – – – – – –
Option 2 –
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Chin Hang Hold x 10-15 seconds
Interval 2 – Weighted Pull-Up Negatives x reps @ 30A0
Interval 3 – Kipping Half Pull-Up x 8-10 reps
Followed by. . .
For 60 seconds, perform one set of:
Pull-Ups with Scaling Option x max reps
*Goal is to get 20-30 reps. Keep your torso vertical to avoid leaning back and doing a “rowing” pull-up rather than a vertical pull-up.
C.
To maximize your performance of the L-Sit it is necessary to stretch the hamstrings. If you are not familiar with hamstring flexibility stretches, please watch this VIDEO.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – L-Sit Flutter Kicks on Boxes (high or low feet)
x 15 seconds
Interval 2 – L-Sit Lifts on Box x 10 reps
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Hand Plank Cross Knee-To-Elbow x 20 reps
Interval 2 – Seated Piked Double Leg Lift x 10 reps
Followed by. . .
Every minute, on the minute, for 2 minutes (1 set) of:
Minute 1 – V-Up x max reps
Minute 2 – Straight Leg Bottom Balance x 60 seconds (or max effort)
*BE STRONG!
Session Two
A.
If you are not familiar with the fundamentals of a kick to a handstand, please watch this VIDEO.
If you are not familiar with recommended hand positions for handstand work, please watch this VIDEO.
Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Mini Release Handstand x 10 reps
Interval 2 – Piked Wall Handstand Hold x 30 seconds
– – – – – – – –
Option 2 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Kick to Handstand on Wall x 10-15 reps
Interval 2 – Headstand Fall-Over (to hip bridge) x 30 seconds
– – – – – – – –
Followed by. . .
Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Backward Ladder Crawl x 15 meters
Interval 2 – Handstand Marching with Feet on Box x 30 reps
– – – – – – – –
Option 2 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Wall Climb x 4 reps
Interval 2 – Wall-Facing Handstand Marching x 30 reps
– – – – – – – –
Followed by. . .
For 60 seconds, perform one set of:
Donkey Kicks x 20 reps
*Hands should remain on the floor during the entire set.
Followed by. . .
Spend 2 minutes practicing a Freestanding Kick to Handstand
*Do not attempt a full handstand unless you are completely sure you can perform the movement without falling over. Falling can scare you, and being scared can potentially cause emotional trauma that will hinder your ability to progress your handstand.
Followed by. . .
Option 1 –
Spend 2 minutes working through the progressions of Kick to Handstand on Wall Scaled.
– – – – – – – –
Option 2 –
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Kick to Handstand on Wall (with hands turned out) x 20 seconds
*Try to get your feet together before making contact with the wall. Make contact with the wall as softly as possible.
Interval 2 – Freestanding Handstand Marching Practice x 20 seconds
B.
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Reverse Dips on Box x 10 reps @ 1110
Interval 2 – Incline Push-Ups on 30″ Box
x 15 reps @ 1010
Interval 3 – Hand Plank Shoulder Taps x 30 reps
Immediately followed by. . .
For 60 seconds, perform one set of:
Reverse Snow Angels x max reps (FAST)
Session Three
A.
If you are not familiar with the rope foot hold technique, please watch this VIDEO.
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Rope Hang Hold x 15 seconds
Interval 2 – Rope Hang Knees-To-Armpits x 6 reps
*Lean back as far as possible each rep to get the hips high.
Interval 3 – Rope Pinch to Stand x 4 reps
B.
If you are not aware of the value of knee height during a bar muscle-up, please watch this VIDEO.
Every minute, on the minute, for 3 minutes (3 sets) of:
Banded Bar Muscle-Up Stomps x 8-10 reps
Followed by. . .
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Kipping Back Slide x 10 reps (rep counts when you feel a significant amount of slide across the floor)
Interval 2 – Box Jump-Up to Front Support x 8 reps
Interval 3 – Arch Under Bar Jump to Support x 6 reps
Rest 60 seconds, then. . .
For 60 seconds, attempt your first Bar Muscle-Up!
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Target Reach Swing x 6 reps (Single reps. Drop between reps)
*Aim your feet toward the middle of your target the entire swing, but make sure the target is far enough away your feet cannot reach it.
Interval 2 – Kipping Front Lever x 6 reps
Followed by. . .
Every 10 seconds, for 60 seconds (6 sets) of complex:
Target Reach Swing + Air Chair Swing x 1 rep
_________________________________
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