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.
Static Handstand Hold Progressions –
If you not familiar with the 50 Percent Rule, please watch this VIDEO.
If you are not familiar with optimal hand placement for handstand work, please watch this VIDEO.
Every minute, on the minute, for 2 minutes (2 sets) of complex:
Kick to Handstand on Wall x 3 reps + Back-To-Wall Handstand Hold x 10-20 seconds
Followed by. . .
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Reverse Snow Angels x 20 reps (FAST)
Interval 2 – Side Pressing Handstand Hold x 30 seconds effort
*Attempt to remove your foot from the wall and hold the static handstand as long as possible. Return to the wall when necessary to regain your balance. Make sure that you are keeping your fingers pointing straight.
Followed by. . .
One set of:
Finger Presses x 30 reps @ 2020
Additional information and tutorials –
Fundamentals of the Kick to Handstand
Proper Hand Placement for Handstand Work
Learning How to Cartwheel from a Handstand
The Finger Bone is Connected to the Hip Bone
The 50 Percent Rule
Don’t Squeeze in Your Handstand
B.
Toes-To-Bar Progressions –
Option 1 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Banded Reverse V-Ups x 6-10 reps
Interval 2 – Kipping Half Toes-To-Bar x 4-6 reps
*Attempt to get your toes as close to the bar as possible while keeping your legs straight (legs should be bent when in the loading position only) and still staying on rhythm in your kipping swing.
– – – – – – – –
Option 2 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Banded Reverse V-Ups x 10 reps
Interval 2 – Kipping Toes-To-Bar x 6-10 reps
*Keep your legs as straight as possible any time your feet are on the front side of your body.
– – – – – – – –
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Straight Body Ceiling Reaching Crunches x 20 reps
Interval 2 – Alternating Single Leg Cross Toes-To-Bar x 10 reps (total)
Followed by. . .
For 60 seconds, perform one set of:
Bouncing Knees-To-Chest x max reps
*Be sure to keep your feet together. It will be tempting to use one foot to jump and the other to head toward your chest before the other. If necessary, band your ankles together.
Additional information and tutorials –
The Value of the Half Toes-To-Bar
Starting from a Dead Hang On Bar
Three Tips for Improving your T2B Sets
Knee Bend and Separation is Okay!
Toes-To-Bar Mount
C.
Chest-To-Bar Pull-Up Progressions –
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Pull-Up Pulses x 6-10 reps
Interval 2 – Lat Insertion Pull-Ups x 10 reps
Interval 3 – Half Pull-Ups x 5 reps (90* bend in elbows)
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Kipping or Butterfly Chest-To-Bar Pull-Ups x max reps (unbroken)
*On kipping make sure you keep your chin back behind the bar at the top of the pull-up as seen here.
Interval 2 – Strict Pull-Up x 1-3 reps
Additional information and tutorials –
Lat Insertion Pull-Up Tutorial
How To Butterfly Chest-To-Bar Pull-Up
Adjusting Your Grip Width for Chest-To-Bar Pull-Ups
Starting from a Dead Hang
The Butterfly 4 Step
Session Two
A.
Strict Ring Muscle-Up Progressions –
Strict ring muscle-ups require the use of a false grip. Please watch the video at the end of this section for details on the false grip.
If you are not familiar with tempo and how to read it in your programming, please watch this VIDEO
before performing this section.
One set of:
Extensor Stretch for False Grip x 30 seconds
Followed by. . .
Every 90 seconds, for 3 minutes (2 sets) of:
Strict Muscle-Up x 1-2 reps
Followed by. . .
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Ring Dips (with scaling option or strict) x 4-6 reps
Interval 2 – Strict Ring Muscle-Up x 1 rep
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Ring Pull-Ups x 3-4 reps (neutral grip)
Interval 2 – Strict Muscle-Up x 1 rep
Followed by. . .
For 30 seconds, perform one set of:
Squatted Muscle-Up Transitions x max reps
*Move as smoothly as possible by keeping your shoulders as close to the rings as possible.
Additional information and tutorials –
Extensor Stretch for the False Grip
Fundamentals of the False Grip for Rings
How to Tape for the False Grip
How to Cheat a Strict Ring Muscle-Up
B.
Kipping Ring Muscle-Up Progressions –
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Snap Pulls x 10 reps (static hang, no swinging)
Interval 2 – Supine Snap Pull Swings x 3 reps
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Snap Pull (with small backswing) x 6 reps
Interval 2 – Supine Snap Pull Swing x 3 reps
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Speed Swing x 1 rep
Interval 2 – Mounting Ring Muscle-Up x 1.1 reps
*Rest 10 seconds between reps. Be very aggressive with the snap pull to initiate the transition.
*If two single reps might be too difficult for you, just perform one the best you can.
Rest 30 seconds, then. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Kipping Muscle-Up x max reps
Interval 2 – Rest
Additional information and tutorials –
Starting from a Dead Hang on Rings
How to Two-Step Muscle-Up for Long Straps Tutorial
The Value of Ring Swings and Ring Swing Tutorial
The Mounting Ring Muscle-Up Tutorial
Pop Swing Tutorial
The No Zone
The Rising to Rowing Muscle-Up Technique
Kipping Ring Muscle-Ups on Short Straps – A Whiteboard Discussion
Session Three
A.
Handstand Push-Up Progressions –
If you are not familiar with the process of handstand push-up negatives and the safety precautions associated with the movement, please watch this VIDEO.
One set of:
Wall Slides x 15 reps @ 2020
Followed by. . .
Every minute, on the minute, for 4 minutes (4 sets) of:
Handstand Push-Up Negatives to 4″/8″ Deficit x 4 reps @ 50A1
*If at any time you begin to land hard on your head (without muscular control) remove 4″ of deficit. If the issue persists remove all deficit. If the issue still persists, go to Level One part “A” and start from the beginning, following Option 2 for all movements.
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of:
Strict Handstand Push-Up x 1 rep @ 31X0 (one second pause in headstand position)
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of:
Strict Handstand Push-Up x 3 reps
*If this volume feels too much, do 2 reps each set.
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Headstand Kip to Handstand x 3-6 reps
*Notice that you should start from the headstand position for each rep (this is not a kipping HSPU).
Additional information and tutorials –
Handstand Push-Up Negatives and Tempo
Breaking Down the Handstand Push-Up
Kipping Handstand Push-Up Tutorial
B.
Ring Dip Progressions –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Ring Dips with Scaling Option x 6 reps
*Adding the scaling option will allow for full range of motion and quicker reps.
Interval 2 – Ring Pull-Ups (with false grip) x 4 reps @ 2020
Followed by. . .
Every minute, on the minute, for 3 minutes (1 set) of:
Interval 1 – Full Support Hold x 20-30 seconds
Interval 2 – Catch Position Dips x 10 reps
Interval 3 – Reverse Dips on Box x 8 reps @ 2110
____________________________________________________________________________________________
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