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. . .
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.
Interval 3 – Pistol Blance Leg Lift x 16 reps (8 reps each leg)
B.
If you are not familiar with the Butterfly 4-Step for butterfly pull-ups, please watch this VIDEO.
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
*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 6 reps @ 40A1
C.
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – L-Hang Flutter Kicks x 15 seconds
Interval 2 – L-Sit Lifts on Box x 15 reps
Interval 3 – Straight Body Ceiling Reaching Crunches x 15 reps
Session Two
A.
One set of:
Back-To-Wall Handstand Hold x 60 seconds
Rest 60 seconds, then. . .
Every minute, on the minute, for 4 minutes (1 set) of:
Set 1 – Handstand Walk x max distance (10 meter cap)
Sets 2-4 – Handstand Walk (same distance as Set 1)
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:
Handstand Marching x 40 reps
– – – – – – – –
Followed by. . .
One set of:
Nose-To-Wall Handstand Hold x 60 seconds
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Straight Leg Bottom Balance
x 29 seconds
Interval 2 – Elbow Plank x 29 seconds
B.
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)
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Dynamic Push-Ups on 24″ Box x 10 reps
Interval 2 – Head-Butt Push-Ups x 10 reps
Session Three
A.
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 2 reps (with legs)
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 3-4 reps (right hand on top)
Interval 2 – Rope Pull-Ups Taps x 3-4 reps (left hand on top)
B.
For 60 seconds, perform one set of:
Target Reach Swing +Â Air Chair Swing
x 1 rep
*This complex is just a single forward-to-backward swing. If you are not familiar with the concept, please watch both videos.
Immediately followed by. . .
Every 30 seconds, for 60 seconds (2 sets) of:
Bar Muscle-Up x 3 reps (or 2 attempts)
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Stem Riser x 8-10 reps
Interval 2 –Â Strict Knees-To-Bar x 5 reps @ 11X3
Followed by. . .
Every 30 seconds, for 60 seconds (2 sets) of:
Air Chair Swing x 3 reps
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
___________________________________________________________________________________________________________
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