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. . .
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Alternating Pistol Half Squat x 6 reps @ 21X0 (3 reps each leg)
*Bottom of pistol should be as close to parallel as possible.
Interval 2 – Pistol Balance Pulses
x 8 reps @ 1010 (4 reps each leg)
*Top of pulse should be as close to parallel as possible and held for one full second.
Interval 3 – Pistol Blance Leg Lift x 12 reps (6 reps right, 6 reps left leg)
*Stay in the squat position while switching legs. Try your best to keep the front leg completely straight.
B.
Pull-Up Progressions –
Every 15 seconds, for 2 minutes (8 sets) of:
Strict Pull-Up x 2 reps
Rest 60 seconds, then. . .
Option 1 –
Every 30 seconds, for 2 minutes (4 sets) of:
Kipping Pull-Up x 5 reps
*Please view the demo video above. Your chin does not need to finish directly above the bar, yet it does need to finish above the horizontal plane of the bar.
– – – – – – – –
Option 2 –
Every 30 seconds, for 2 minutes (4 sets) of:
Baby Butterfly Pull-Ups x 10 reps
– – – – – – – –
Option 3 –
Every 30 seconds, for 2 minutes (4 sets) of:
Butterfly Pull-Ups x 6-8 reps
– – – – – – – –
Followed by. . .
Every minute, on the minute, for 2 minutes (2 sets) of:
Weighted Pull-Up Negatives (heavy) x 5 reps @ 40A1
*Carefully lower until your arms and scaps are fully extended.
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 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – L-Hang Hold from Bar x 15 seconds
Interval 2 – Straight Body Ceiling Reaching Crunches x 10 reps @ 1010
Interval 3 – L-Sit Flutter Kicks on Kettlebells x 5.5 seconds (two sets of five seconds)
*Rest 10 seconds between reps. Attempt to keep legs absolutely straight.
Session Two
A.
Handstand Walk Progressions –
One set of:
Back-To-Wall Handstand Hold (with hands turned out) x 60 seconds
Rest 60 seconds, then. . .
Option 1 –
Every minute, on the minute, for 4 minutes (4 sets) of:
Freestanding Handstand Marching
x 20 reps
– – – – – – – –
Option 2 –
Every minute, on the minute, for 4 minutes (4 sets) of:
Handstand Walk x 6 meters
*Break up the distance as necessary. The goal is to finish 6 meters in 40 seconds or less.
– – – – – – – –
Rest 60 seconds, then. . .
Option 1 –
Every minute, on the minute, for 3 minutes (3 sets) of:
Back-To-Wall Handstand Marching x 30 reps
– – – – – – – –
Option 2 –
Every minute, on the minute, for 3 minutes (3 sets) of:
Freestanding Handstand Marching x 30 reps
– – – – – – – –
Followed by. . .
One set of:
Nose-To-Wall Handstand Hold (with hands turned out) x 60 seconds
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Single Leg Thigh Taps x 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 3 minutes (3 sets) of:
Interval 1 – Tempo Push-Ups x 5 reps @ 30X1
Interval 2 – Single Arm Hand Plank x 20 seconds (10 seconds each arm)
*It is better to have the hips extra low than high. Keep glutes flexed.
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Dynamic Push-Ups on 24″ Box x 8 reps
Interval 2 – Banded Two-Handed Triceps Extension x 15 reps (fast)
*Keep shoulders down and away from the neck by flexing the lats and pressing your hands toward your lower thigh.
Session Three
A.
Rope Climb Progressions –
Every 30 seconds, for 3 minutes (2 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)
Interval 3 – Rope Climb x 1-2 reps
Immediately followed by. . .
Every minute, on the minute for 2 minutes (2 sets) of:
Rope Climb Mount x 4 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Rope Pull-Ups Taps x 2-4 reps (right hand on top)
Interval 2 – Rope Pull-Ups Taps x 2-4 reps (left hand on top)
*Try to keep your feet off the floor throughout each set.
Additional information and tutorials –
B.
Bar Muscle-Up Progressions –
Every 10 seconds, for 60 seconds (6 sets) of:
Air Chair Swing x 1 rep
Immediately followed by. . .
Every 30 seconds, for 60 seconds (2 sets) of:
Bar Muscle-Up
x 1-3 reps (contiguous)
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Stem Riser
x 8-10 reps
Interval 2 – Strict Knees-To-Bar x 6 reps @ 11X3
*If this is difficult for you simply bring your knees as close to the bar as possible (no kipping) with the prescribed tempo.
Followed by. . .
Every 30 seconds, for 60 seconds (2 sets) of:
Air Chair Swing x 3 reps (contiguous)
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Bouncing Knees-To-Chest x 20 reps
Interval 2 – Arch Under Bar Jump-Up to Support x 6-8 reps
*Challenge yourself with a bar height that will be difficult to successfully complete each set.
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
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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