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 –
Spend (at least) 60 seconds working on proper hand and foot placement for a Kick to Handstand.
*Bear in mind that the main goals here are to:
- Create a straight line from your shoulders through your hips, to your back foot.
- Use the front foot to “push” you to a handstand; not “kicking” the back leg to get you upside down.
- Hands should make contact with the floor quietly to avoid any jumping from your front foot to your hands.
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Wall-Facing Split Handstand Hold x 15 seconds effort
Interval 2 – Back-To-Wall Handstand Finger Press Away x 15 seconds effort
*Do not allow your body to change shape while pressing away from the wall. The entire movement needs to rely on the strength of the forearm and fingers. If you find that the movement is too difficult you may need to move your hands closer to the wall.
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Toe Slide Press Handstand x 3 reps
*Take your time to find balance by first bending the elbows (toward the wall, descend like a half a handstand push-up) and pushing your head forward away from the wall (head leans past your fingertips.
Interval 2 – Finger Press x 20 reps
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 minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Kipping Toes-To-Bar x 5-10 reps
*Avoid “pressing down” on the bar and attempt to do these with only a hip hinge. It’s okay if your feet don’t make contact with the bar, but keep the legs straight in the front (only bending your legs during the loading position).
Interval 2 – V-Up x 10-15 reps
– – – – – – – –
Option 2 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Strict Toes-To-Bar x 3-5 reps
*If strict T2B are too hard right now, kip your legs up (cheat) a little bit to get your legs up, but control the descent.
Interval 2 – V-Up x 15 reps
– – – – – – – –
Followed by. . .
4 sets of:
Target Reach Swing x 1 rep
*Rest 5 seconds between reps.
*Please be aware of where to start on the floor prior to jumping. Watch this video for further information on approaching the bar.
Followed by. . .
Every 30 seconds, for 90 seconds (3 sets) of (complex):
Target Reach Swing + Toes-To-Bar x 6-8 reps
*If performed correctly, the target reach swing should produce a kipping swing that allows all of the toes-to-bar reps to feel relatively identical.
Followed by. . .
For 60 seconds, perform one set of:
Bouncing Knees-To-Chest x max reps
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 minute, on the minute, for 3 minutes (3 sets) of:
Jumping Chest-To-Bar Pull-Up (with tempo descent) x 6 reps @ 30A1
*Pin your chest to the bar at the top of the pull-up and hold for 1 second.
Followed by. . .
Option 1 –
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Chest-To-Bar Elbow Drivers x 20 reps
Interval 2 – Baby Butterfly Pull-Ups x 8 reps
– – – – – – – –
Option 2 –
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Chest-To-Bar Elbow Drivers x 20 reps
Interval 2 – Butterfly Pull-Ups x 5-8 reps
– – – – – – – –
Option 3 –
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Chest-To-Bar Elbow Drivers x 20 reps
Interval 2 – Butterfly Chest-To-Bar Pull-Ups x 3-6 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
Rest 30 seconds, then. . .
Every minute, on the minute, for 3 minutes (1 set) of:
Interval 1 – False Grip Static Hang x 15 seconds
Interval 2 – Finger Presses x 20 reps @ 1010
Interval 3 – Full Support Hold on Low Rings x 25 seconds + Catch Position Hold x 10 seconds
*Use a ring dip negative to move from the full support to catch position.
Option 1 –
For 60 seconds, perform one set of:
Strict Ring Muscle-Up x max reps
– – – – – – – –
Option 2 –
Spend 60 seconds either practicing or performing:
Muscle-Up Rocking Transitions x max reps
– – – – – – – –
Followed by. . .
Every 45 seconds, for 6 minutes (2 sets) of:
Interval 1 – Bent-Over Kettlebell Row with False Grip (go heavy) x 6 reps (right arm) @ 30X1
*Try to get your elbow to lift as high as you can behind your back at the top of the row without twisting your torso.
Interval 2 – Bent-Over Kettlebell Row with False Grip (go heavy) x 6 reps (left arm) @ 30X1
Interval 3 – Elbow Drops x 10 reps
Interval 4 – Ring Dip x 4-6 reps
*Keep your body vertical and avoid bending in the hips during the ring dips. Scale ring dips if necessary.
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 –
If you are not familiar with the snap pull for ring muscle-ups, please watch this VIDEO.
One set of:
Ring Swings (small) x 8 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Transition Lifters on Low Rings x 6 reps
*A common mistake is forgetting to allow your hips to drop toward the floor prior to each rep. Make sure your hips are low to insure full hip extension power into the transition lifter.
Interval 2 – Supine Ring Swings x 4 reps
*You don’t need to get completely horizontal (or higher), but it is necessary to keep your body straight on the forward swing. Be sure to allow your hips to drop as you descend into the backswing from the forward swing as it will provide a smoother transition from the front to the back and more hinge in your hips to drive into the backswing with.
Followed by. . .
Option 1 –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Snap Pull x 10 reps (no swing)
Interval 2 – Supine Snap Pull Swings x 4 reps
– – – – – – – –
Option 2 –
Every 30 seconds, for 4 minutes (4 sets) of:
Mounting Ring Muscle-Up x 1 rep
– – – – – – – –
Followed by. . .
For 60 seconds, perform one set of:
Ring Dips x max reps (but quality over quantity)
*If you begin to fail, use the scaling option for ring dips as seen here. A vertical torso with your head looking straight across the room is necessary. Go for full range of motion please.
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 and safety surrounding handstand push-up negatives, please watch this VIDEO.
One set of:
Movement 1 – Wall Slides x 20 reps @ 3131
Movement 2 – Push-Up x 10 reps @ 2020
Followed by. . .
One set of:
Handstand Push-Up Negative to 4″ Deficit x 6-8 reps @ 40A1
*If you begin to loose tension or the ability to control the descent, please stop immediately to avoid falling on your head.
Rest 30 seconds, then. . .
One set of:
Strict Handstand Push-Ups x (about) 60% of your max unbroken set of reps
*Example: If your personal best HSPU set is 10 reps, only do 6. If the most you can do is 5 unbroken, only do 3.
Rest 60 seconds, then. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Box Bridged Handstand Push-Ups to 4″/8″ Deficit x 6-10 reps
*Remove the deficit if it’s too difficult for you at the moment. Set the box on its highest side and add plates to the top if you feel discomfort in your lower back.
Interval 2 – Reverse Snow Angels x 20 reps (fast)
Immediately followed by. . .
For 60 seconds, perform one set of:
Wall-Facing Handstand Shoulder Shrugs x max reps
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 –
If you are not familiar with tempo and how to read it in your programming, please watch this VIDEO before performing this section.
*If you find that you begin to lose tension during the dip negative, please opt to place your feet on the floor or other surface to control the rate of descent of the dip.
Every 45 seconds, for 3 minutes (4 sets) of complex:
Full Support Hold x 15 seconds + Catch Position Hold x 10 seconds
*Use a ring dip negative to move from full support to the catch position instead of dropping and resetting.
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Dynamic Ring Dips x 8 reps (use your legs to drive out of the bottom of the dip)
*Be sure to get deep into the bottom of your dip for maximum shoulder angle.
Interval 2 – Catch Position Dips x 8 reps
*Each time you descend to the bottom of the catch position try to descend lower than the last rep.
Followed by. . .
One set of:
Ring Dip Negatives x 8 reps @ 51A1
_____________________________________________________________________________
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