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 –
Every minute, on the minute, for 2 minutes (2 sets) of:
Static Handstand Hold (freestanding) x (up to) 30 seconds
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of complex:
Handstand Marching x 20 reps + Static Handstand Hold x 20 seconds (unbroken)
CHALLENGE: If this is not difficult for you, add a freestanding strict handstand push-up after the handstand marching, before the handstand hold.
*Turn hands out to the sides for the handstand marching and straight for the static handstand hold.
Followed by. . .
Every 30 seconds, for 2 minutes (1 set) of:
Interval 1 – Wall Facing Handstand Push-Up x 3-6 reps
Hold this handstand until the next interval, then immediately. . .
Interval 2 – One Arm Handstand Hold on Wall x 20 seconds (right hand)
Interval 3 – Wall Facing Handstand Push-Up x 3-6 reps
Hold this handstand until the next interval, then immediately. . .
Interval 4 – One Arm Handstand Hold on Wall x 20 seconds (left hand)
*You can come down after the first single arm handstand hold (10 seconds)
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 –
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Strict Toes-To-Bar x 5 reps
Interval 2 – Straddle-Up on Bar x 5 reps
*If the uprights for your bar are too close together, turn 90 degrees to the side and use a mixed grip to straddle the bar and the upright.
Followed by. . .
Complete a total of 10 rounds of the following complex:
Single Leg Cross Toes-To-Bar (right leg) + Single Leg Cross Toes-To-Bar (left leg) + Kipping Toes-To-Bar x 1
*Go unbroken if at all possible.
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 –
For 60 seconds, perform one set of:
C2B PVC Benders x 20 reps
*Use the same grip width you’d use during your butterfly chest-to-bar. Squeeze the scaps via the mid trap and avoid any shoulder shrugging.
Followed by. . .
Every 15 seconds, for 90 seconds (2 sets) of:
Interval 1 – Narrow Grip Strict Chest-To-Bar Pull-Up x 1-2 reps
Interval 2 – Regular Grip Strict Chest-To-Bar Pull-Up x 1-2 reps
Interval 3 – Wide Grip Strict Chest-To-Bar Pull-Ups x 1-2 reps
Rest 30 seconds, then. . .
Perform two sets of complex:
6 x (Kipping Chest-To-Bar Pull-Up + Butterfly Chest-To-Bar Pull-Up)
*Rest 60 seconds between sets.
Followed by. . .
For 60 seconds, perform one set of:
Lat Insertion Pull-Ups x 20 reps @ 10X1
*Pull elbows laterally. Your body should move upward toward the bar as if your back were sliding up and down a wall.
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 –
One set of:
Extensor Stretch for False Grip x 45 seconds
Followed by. . .
Every 15 seconds, for 5 minutes (5 sets) of:
Interval 1 – False Grip Static Hang x 15 seconds
*Don’t drop. Start Interval 2 immediately.
Interval 2 – Ring Pull-Up Pulses x 10 reps
*Goal is to rotate your elbows as high as your wrists at the top of the pull-up by pressing down on the rings.
Interval 3 – Rest
Interval 4 – Strict Muscle-Up x 1 rep
Followed by. . .
One set of:
Finger Presses x 40 reps @ 2010
Followed by. . .
Every minute, on the minute, for 2 minutes (2 sets) of:
Rocking Muscle-Up Transitions x max (unbroken) reps
*Go to failure then rest for the remainder of the two minutes.
Followed by. . .
For 60 seconds, perform one set of:
Strict Ring Dips x max reps (for quality, not speed)
*Keep torso vertical and move through full range of motion.
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 –
One set of:
Large Ring Swings x 5 reps
*Keep body tight and legs straight, attempting to get as much complete body lift in the backswing as possible by looking beneath yourself as far back on the floor behind you as possible.
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Pop Swing x 4 reps
*It’s tempting to swing really big on these, but keep the swing as small as possible while still producing an upward bounce resulting from the hip extension (not from an arm pull).
Interval 2 – Transition Lifter Ring Swings x 4 reps
Followed by. . .
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Two Step Ring Muscle-Up x 2 reps (full supine swing prior to transition)
Interval 2 – Hip Driving Ring Muscle-Up x 2 reps (torso stays vertical as possible and transition utilizes the snap pull)
Followed by. . .
For 2 minutes, perform 2 sets of:
Kipping Muscle-Up x max reps
Rest 30 seconds between max reps.
*If you do not fail a rep on your second set by the 2:00, continue until you fail a rep in your second set.
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 –
One set of each:
Movement 1 – Wall Slides x 20 reps @ 2020
Movement 2 – Wall-Facing Single Leg Thigh Taps x 40 reps
Followed by. . .
Spend 2 minutes practicing a Freestanding Handstand Push-Up.
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Handstand Push-Up to 8″/4″ (20cm/10cm) Deficit x 6 reps @ 51X1
*Notice in the tempo that you will be in the headstand position for one full second before pressing up into your handstand push-up.
Interval 2 – Wall-Facing Handstand Shoulder Shrugs x 20 reps
Followed by. . .
For time, complete 3 rounds of:
Movement 1 – Push-Up to 8″ Deficit x 10 reps
Movement 2 – Butterfly Chest-To-Bar Pull-Ups x 8 reps
Movement 3 – Strict Handstand Push-Up to 4″/10cm Deficit x 6 reps
*3 minute time cap.
Additional information and tutorials –
Handstand Push-Up Negatives and Tempo
Breaking Down the Handstand Push-Up
Kipping Handstand Push-Up Tutorial
B.
Press Handstand Progressions –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Toe Slide Press to Handstand from Wall x 6-8 reps
*Keep body straight while you bend your arms and push your head away from the wall. Once your balance is achieved over your bent arms and you are floating away from the wall, press back to full handstand and return to the wall. This drill is to teach you to save a static handstand when falling toe-side.
Interval 2 – Press to Handstand Options x 4-6 reps
*If you already have a press to handstand unassisted, perform the most difficult version you can complete with 4 reps.
Followed by. . .
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Donkey Kicks (to full handstand) x 10 reps
*Land softly and quietly (control your landing)
Interval 2 – Reverse Grip Hand Plank x 30 second hold
__________________________________________
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