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 4 minutes (2 sets) of:
Interval 1 – Three-Quarter Handstand Hold on Wall x 20-30 seconds (or best effort if less)
Interval 2 – Elbow Plank x 20-30 seconds (or best effort if less)
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Three Quarter Handstand Practice (freestanding) x 20 seconds effort
Interval 2 – Donkey Kicks x 5 reps
Followed by. . .
Spend 60 seconds working on proper hand and foot placement for a Kick to Handstand.
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 minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Supine Banded Lat Pull-Down x 8 reps @ 30X1
*The eccentric is three seconds, so in this case the negative is when the bar is leaving your legs to return over your head. If you do not have a PVC pipe or similar, just hold the band with pronated hands.
Interval 2 – Tuck-Ups x 10-15 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Kipping Knees-To-Chest x 6 reps
Interval 2 – Kipping Half Toes-To-Bar x 6 reps
*Throughout the reps continue to attempt to lift your feet higher while still maintaining rhythm in your kip. It is not necessary to bring your legs all the way to horizontal, though it is necessary to keep your legs straight as they swing up in front of you (for the sake of momentum).
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 –
Option 1 –
Every minute, on the minute, for 3 minutes (3 sets) of:
Pull-Up Scaled x 6-10 reps
– – – – – – – –
Option 2 –
Every minute, on the minute, for 3 minutes (3 sets) of:
Pull-Up Scaled with Zero Assistance Negative x 6-8 reps @ 2020
– – – – – – – –
Followed by. . .
Every minute, on the minute, for 2 minutes (2 sets) of:
Jumping Chest-To-Bar Pull-Ups x 15 reps
*The goal here is to get your chest to the bar, but it’s not absolutely necessary. Use extreme caution to land with your feet and control the descent with your legs until your arms are fully extended. The focus of this exercise should be on the immediate pulling from full extension of the arms.
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.
*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.
One set of:
Extensor Stretch for False Grip x 30 seconds
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Strict Ring Muscle-Up Negatives Scaled x 5 reps @ 50A1
Interval 2 – Bent-Over Kettlebell Row with False Grip
x 6 reps (each arm) @ 20X0
*Really try to lift your elbow up as high as you can behind your back without twisting your body.
Followed by. . .
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Squatted Muscle-Up Transition x 6-8 reps
*Move slowly and smoothly through the transition. This should also be the transition only, so not to include any pull-up or dip. Rings should stay as close to your armpits and shoulders as possible throughout.
Interval 2 – L-Hang on Rings x 20 seconds (Total. Accumulate time as necessary)
*If you need an easier option, simply bend your knees
Interval 3 – Full Support Hold x 15 seconds + Catch Position Hold x 5 seconds
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:
Long Body Ring Swing x 10 reps
Rest 30 seconds, then. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Ring Scap Pull-Ups
x 8 reps
Interval 2 – Supine Ring Swings x 3-5 reps
*Only swing as high in the supine position as you can with a straight body. On the drop from the forward swing, please allow your hips to drop first (NOT in a straight body) as this will make your backswing feel much more smooth and powerful. If you feel any discomfort, swing smaller until you find that the movement is fluent.
Followed by. . .
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Box Jump-Up To Full Support x 5 reps
Interval 2 – Rowing Muscle-Up Transitions on Low Rings x 5 reps
*It’s common to forget to allow your hips to drop before initiating the transition, so make sure you drop your hips toward the floor prior to each rep.
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Speed Swings x 3 reps
*It is not necessary to swing your feet to the rings. The height that your feet swing forward up to should be the result of the speed that you create through the bottom of the forward swing, not to intentionally lift them muscularly.
Interval 2 – Transition Lifter on Low Rings x 6 reps
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 –
Two sets of:
Headstand Hold on Wall x 15 seconds
*Rest 15 seconds between reps. Abort immediately if you feel any pain in your neck.
Rest as needed, then. . .
Option 1 –
Every minute, on the minute, for 6 minute (3 sets) of:
Interval 1 – Med Ball Thoracic Opener x 40 seconds
Interval 2 – Elevated Knee Handstand Push-Up x 40 seconds for max reps
*If you reach 40 seconds into the elevated knee handstand push-ups and feel like you can push yourself a little harder, perform Elevated Foot Handstand Push-Ups in your next set(s)
– – – – – – – –
Option 2 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Rocking Box Bridges x 6-10 reps
Elevated Foot Handstand Push-Ups x max reps
– – – – – – – –
Followed by. . .
Option 1 –
Every 30 seconds, for 3 minutes (6 sets) of:
Kick-Up to Handstand (Hold) on Wall Scaled x 10 seconds
*If you have not yet learned how to hold this handstand, practice the kick-up for 15 seconds.
– – – – – – – –
Option 2 –
Every 30 seconds, for 3 minutes (6 sets) of:
Kick-Up to Handstand on Wall x 15 seconds (max reps)
– – – – – – – –
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Ring Dips with Scaling Option x 6-10 reps @ 20X0
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 2 minutes (4 sets) of complex:
Full Support Hold x 10 seconds + Catch Position Hold x 5 seconds
Followed by. . .
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Dynamic Ring Dips x 6-8 reps (using your feet to quickly press out of the dip)
Interval 2 – Full Support Hold x 20 seconds
*Accumulate time as necessary or use your feet for extra support.
Followed by. . .
One set of:
Ring Dip Negatives x 8 reps @ 40A1
_____________________________________________________________________________
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