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 Lean x 30 seconds each leg
*A kettlebell ankle lean is the same as the pulse but holding still with the knee past the toes as far as possible.
Followed by. . .
Option 1 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Front Weighted Pistol Half Squat x 4 reps @ 2111 (right leg)
Interval 2 – Front Weighted Pistol Half Squat x 4 reps @ 2111 (left leg)
*Hold pause for one second as low to horizontal as possible.
– – – – – – – –
Option 2 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Pistol Half Squat x 4 reps @ 2210 (right leg)
Interval 2 – Pistol Half Squat x 4 reps @ 2210 (left leg)
*Hold pause for two seconds as low to horizontal as possible.
– – – – – – – –
Followed by. . .
Option 1 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Banded Pistol Balance Pulses (front weighted if necessary) x 10 reps (right leg)
Interval 2 – Banded Pistol Balance Pulses (front weighted if necessary) x 10 reps (left leg)
*Attempt to lift your body as close to horizontal as possible.
– – – – – – – –
Option 2 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Pistol Balance Pulses x 10 reps (right leg)
Interval 2 – Pistol Balance Pulses x 10 reps (left leg)
*Attempt to lift your body as close to horizontal as possible.
B.
Pull-Up Progressions –
Option 1 –
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Lat Insertion Pull-Ups x 8 reps
Interval 2 – Half Pull-Up Pulses x 8 reps
*Scale this movement if necessary by placing your feet either on the floor or on a box in front of you.
Interval 3 – Chin Hang Toe Taps x 8 reps
*Attempt to keep your feet off the floor for one second each rep.
– – – – – – – –
Option 2 –
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Lat Insertion Pull-Ups x 9 reps
Interval 2 – Half Pull-Up Pulses x 12 reps
*Scale this movement if necessary by placing your feet either on the floor or on a box in front of you.
Interval 3 – Chin Hang Hold x 15 seconds (or max effort)
– – – – – – – –
Followed by. . .
Option 1 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Chest-To-Bar Pull-Up Scaled x 5 reps @ 2020
Interval 2 – Reverse Snow Angels x 10 reps @ 1010
– – – – – – – –
Option 2 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Pull-Up Scaled with Zero Assistance Negative x 5 reps @ 2020
Interval 2 – Reverse Snow Angels x 10 reps @ 1010
– – – – – – – –
Followed by. . .
For 60 seconds, perform one set of:
Jumping Pull-Ups x max reps (unbroken)
*Any time you are jumping for pull-ups, use extreme caution. Your legs should do all the work of accepting the load of the body as you come down from the jump. Your arms’ job is simply to help you pull upward into the pull-up, not to help you land on the floor.
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 –
To maximize your performance 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 4 minutes (4 sets) of:
Interval 1 – L-Sit Lifts on Box x 12 reps
Interval 2 – Straight Leg Bottom Balance
x 15 seconds
*Keep the back straight and fully extended with the chin up and shoulders away from the neck.
Followed by. . .
For 2 minutes, perform one set of:
Tuck Rocks x max reps
Session Two
A.
Handstand Walk Progressions –
For time, perform one set of:
Hand Plank Shoulder Taps x 30 reps
Rest 30 seconds, then. . .
Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Handstand Marching with Feet on Box x 30 reps
Interval 2 – Wall Slides x 10 reps @ 1011
– – – – – – – –
Option 2 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Wall-Facing Handstand Marching
x 30 reps
Interval 2 – Wall Slides x 15 reps @ 1011
– – – – – – – –
Rest 60 seconds, then. . .
Option 1 –
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Donkey Kick x 8 reps
Interval 2 – Mini Handstand x 6 reps
*Keep a straight line of your body from shoulders to back foot, and use the front leg to press against the floor to lift the hips. Hands should remain on the floor and back foot off the floor.
Interval 3 – Kick to Handstand on Wall Scaled x 4 reps (best attempts)
– – – – – – – –
Option 2 –
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Donkey Kick
x 8 reps
Interval 2 – Kick to Handstand on Wall (with hands turned out) x 6 reps
Interval 3 – Back-To-Wall Handstand Hold (with hands turned out) x 15 seconds
– – – – – – – –
Rest 60 seconds, then. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Reverse Snow Angels x 10 reps @ 2020
Interval 2 – Piked Wall Handstand Hold x 40 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 6 minutes (3 sets) of:
Interval 1 – Hand Plank x 20-45 seconds
*Shoulders should be over the palms. For added difficulty lean your shoulders forward over your fingertips. Pull shoulders down toward the hips to keep them away from your neck.
Interval 2 – Push-Up Negatives x 10 reps @ 40A0
*Form is important on both of these movements. Keep your hips tucked and belly tight. It is common for the butt to stick up and the belly to sag, so pay close attention to your positioning.
Session Three
A.
Rope Climb Progressions –
For 30 seconds, perform one set of:
Rope Climb x max effort
Rest 30 seconds, then. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Rope Hang Hold x 10-15 seconds
*Alternate which hand is on top each set.
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Rope Hang Knees-To-Armpits x 6-8 reps
*Try to do as many reps as possible without your feet touching the floor. Single reps are fine as well.
Interval 2 – Rope Hang Hold x 10 seconds
Followed by. . .
Option 1 –
Every 30 seconds, for 2 minutes (4 sets) of:
Rope Pull-Ups (with feet of floor) x 6-8 reps
*Switch hand positions each set please.
– – – – – – – –
Option 2 –
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Rope Pinch to Stand x 4-6 reps (right hand on top)
Interval 2 – Rope Pinch to Stand x 4-6 reps (left hand on top)
Additional information and tutorials –
B.
Bar Muscle-Up Progressions –
Every 20 seconds, for 60 seconds (1 set) of:
Interval 1 – Lat Insertion Pull-Ups x 5 reps
Interval 2 – Kipping Swing on Bar x 5 reps
Interval 3 – Kipping Knees-To-Chest x 5 reps
*If your knees don’t yet reach your chest, just swing them as high as you can toward your chest.
Rest 60 seconds, then. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Box Jump-Up to Front Support on Bar x 5 reps
Interval 2 – Kipping Knees-To-Chest x 5 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Target Reach Swing x 1.1.1.1 reps (4 reps performed as singles)
*Please be sure to start the target reach swing with the bad cheerleader bar approach.
Interval 2 – Muscle-Up Bar Pull x 5 reps
Followed by. . .
Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Supine Banded Lat Pull-Down x 15 reps
Interval 2 – Tuck-Up x 15 reps
– – – – – – – –
Option 2 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Supine Banded Lat Pull-Down x 15 reps
Interval 2 – V-Up to V-Sit x 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