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 x 30 seconds
*Accumulate time with more than one attempt if necessary.
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of complex:
Handstand Marching x 20 reps + Static Handstand Hold x 10 seconds
*This should be performed unbroken. Move directly from the handstand march to the handstand hold. During the handstand marching you may have your hands turned out to the sides, so make sure to straighten your hands for the static handstand hold.
Followed by. . .
Every 30 seconds, for 2 minutes (1 set) of:
Interval 1 – Wall Facing Handstand Push-Up x 3-5 reps
Interval 2 – Single Arm Handstand Hold on Wall x 10 seconds (right hand)
Interval 3 – Wall Facing Handstand Push-Up x 2-5 reps
Interval 4 – One Arm Handstand Hold on Wall x 10 seconds (left hand)
Immediately followed by. . .
For 60 seconds, perform one set of:
Hand Plank Shoulder Taps x max 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 –
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Strict Toes-To-Bar x 3-5 reps
Interval 2 – Straddle-Up on Bar x 3-5 reps
Followed by. . .
Every 15 seconds, for 2 minutes (8 sets) of:
Kipping Toes-To-Bar x 5 reps
*Use the toes-to-bar mount to provide identical reps. Adjust where you start behind the bar as necessary to find what starting position will work with your bodyweight and bar height to achieve consistent reps during the set. All reps should feel identical in rhythm and effort.
Followed by. . .
Complete a total of 10 sets of the following complex:
Single Leg Cross Toes-To-Bar (right leg) + Single Leg Cross Toes-To-Bar (left leg) + Kipping Toes-To-Bar
*Try to go unbroken.
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 –
One set of:
C2B PVC Benders x 20 reps
*Use the same grip width you’d use during your butterfly chest-to-bar, which should be about one hand’s width wider (both left and right) than you would use for strict pull-up.
Followed by. . .
Every 15 seconds, for 90 seconds (2 sets) of:
Interval 1 – Narrow Grip Strict Chest-To-Bar Pull-Up x 3 reps
Interval 2 – Regular Grip Strict Chest-To-Bar Pull-Up x 2 reps
Interval 3 – Wide Grip Chest-To-Bar Pull-Ups x 1 reps
*All reps should be strict.
Rest 30 seconds, then. . .
Two sets of:
Kipping Chest-To-Bar Pull-Up + Butterfly Chest-To-Bar Pull-Up x 6 reps (12 C2B reps total, each set)
*Rest 30 seconds between sets. These should be unbroken.
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 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 5 reps
Interval 3 – Rest
Interval 4 – Strict Muscle-Up x 1 rep
Followed by. . .
One set of:
Finger Presses x 40 reps @ 2010
Rest 60 seconds, then. . .
For 60 seconds, complete one set of:
Muscle-Up Rocking Transitions x max (unbroken) reps
Followed by. . .
For 60 seconds, perform one set of:
Ring Dips x max reps @ 1011
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:
Ring Swings x 10 reps
*Focus should be on the backswing, not the forward swing. We are looking for torso lift at the highest point in the backswing.
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Pop Swing x 4 reps (very small swing)
Interval 2 – Rowing Transition Lifter Swings
x 4 reps
Followed by. . .
Every 20 seconds, for 4 minutes (6 sets) of:
Interval 1 – Rowing Muscle-Up
x 2 reps
Interval 2 – Rising Muscle-Up x 2 reps
Followed by. . .
For 2 minutes, perform 2 sets of:
Kipping Ring Muscle-Up x max reps (unbroken)
Rest 30 seconds between sets.
*Go to failure.
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 strict Freestanding Handstand Push-Up.
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Handstand Push-Up to 4″/8″ Deficit x 5 reps @ 51X1
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 6 reps
Movement 2 – Butterfly Chest-To-Bar Pull-Ups x 12 reps
Movement 3 – Strict Handstand Push-Up to 8″ 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 Handstand x 6-8 reps
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 6 reps
*Land softly and quietly to exhibit control of balance.
Interval 2 – Reverse Grip Hand Plank x 30 seconds
*Lean as far forward as you can while holding for the 30 seconds. If this causes pain in your elbow, bend your elbows slightly until you feel your biceps are working hard to stabilize the elbows, but no elbow pain.
____________________________________________________________________________________________
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