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 three minutes practicing a Static Handstand Hold.
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Frog Press Pulses x 8 reps
Interval 2 – Reverse Snow Angels x 20 reps (1 second each rep)
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Wall-Facing Split Handstand Hold x 40 seconds effort
Interval 2 – Back-To-Wall Handstand Finger Press Away x 10 reps
*Your body should not change shape to leave the wall. If that is too difficult, simply place your hands closer to the wall until you can maintain a straight body position and press your feet off the wall via finger pressure on the floor.
Followed by. . .
One set of:
Wall-Facing Handstand Shoulder Shrugs x 60 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 minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Med Ball Toes-To-Bar (20#/14#) x 6-8 reps
Interval 2 – 3 sets of complex: Target Reach Swing + Toes-To-Bar
x 6 reps
*Starting from the floor, each rep should feel identical and rhythmic.
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 20 seconds, for 3 minutes (2 sets) of:
Interval 1 – Narrow Grip Strict Chest-To-Bar Pull-Up x 2-3 reps
Interval 2 – Strict Chest-To-Bar Pull-Up
x 2-3 reps
Interval 3 – Wide Grip Strict Chest-To-Bar Pull-Up x 2-3 reps
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Butterfly Chest-To-Bar Pull-Ups x 10 reps
Interval 2 – Jumping Chest-To-Bar Pull-Ups x 10 reps
*Be sure that you are using your legs to lower your body beneath the bar. There should be no jerking or immediate extension in the arms once they are straight. Insure that your arms are going to complete extension before each rep.
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 –
For 60 seconds, perform one set of:
Extensor Stretch for False Grip x 60 seconds
Followed by. . .
Every 30 seconds, for 5 minutes (10 sets) of complex:
Strict Ring Muscle-Up + Shoulder Stand x 5 seconds
*Use either the top of the rig to stop your feet from falling over in the shoulder stand, or if you have longer straps, separate your legs to insure that your legs will hit the straps to prevent you from rolling over.
Followed by. . .
Every 45 seconds, for 3 minutes (4 sets) of complex:
Ring Pull-Up x 3 reps + Strict Ring Muscle-Up + Ring Dip x 3 reps
*Use a false grip on the ring pull-up and attempt to get your elbows as high as your wrists at the top of the pull-up.
Followed by. . .
For 60 seconds, perform one set of:
Muscle-Up Rocking Transitions x max reps (accumulate as necessary)
Additional information and tutorials –
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 3 minutes (3 sets) of:
Interval 1 – Speed Swing x 3 reps
Interval 2 – Pop Swing x 4 reps
*Start from a dead hang for both movements rather than using the cast swing. Note: Cast swings are only to be used for one single rep of a movement following the cast swing such as a muscle-up or other drills performed with a single rep, so that is why they should not be used here.
Followed by. . .
Every 15 seconds, for 4 minutes (16 sets) of:
Mounting Ring Muscle-Up x 1 rep
Followed by. . .
Every 30 seconds, for 3 minutes (1 set) of:
Interval 1 – Kipping Ring Muscle-Up x 6 reps
Interval 2 – Kipping Ring Muscle-Up x 4 reps
Interval 3 – Kipping Ring Muscle-Up x 3 reps
Interval 4 – Kipping Ring Muscle-Up x 3 reps
Interval 5 – Kipping Ring Muscle-Up x 2 reps
Interval 6 – Kipping Ring Muscle-Up x 1 rep + Full Support Hold (for the remainder of the interval)
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 –
Spend 3 minutes building up to a 1 rep max deficit Handstand Push-Up.
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Headstand x 20 seconds
Interval 2 – Wall Bridge x 15 seconds
Followed by. . .
*For the following set, use your 1 rep max deficit handstand push-up depth.
Every 10 seconds, for 4 minutes (12 sets) of:
Interval 1 – Headstand Kip-Up to Handstand (max strict HSPU depth) x 1 rep
*Start on the floor with your head on the ground, not a full handstand.
Interval 2 – Handstand Push-Up Negative (max strict HSPU depth) x 1 rep @ 50A1
Followed by. . .
Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Wall-Facing Handstand Push-Up x max reps (accumulate as necessary)
Interval 2 – Reverse Snow Angels x max reps (FAST)
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 45 seconds, for 6 minutes (2 sets) of:
Interval 1 – 1/4 Ring Dip x 10 reps (slight elbow bend to complete lock-out)
Interval 2 – 1/2 Ring Dip x 10 reps (shoulders at parallel with your elbow, press to full lock-out)
Interval 3 – Catch Position Half Dip x 10 reps (as low as possible in the catch position, then press to half way up in the dip)
Interval 4 – Ring Dip Scaled x 10 reps
*Use the scaled version of the ring dip to emphasize vertical body positioning and full range of motion, especially focusing on the depth of the bottom of the dip.
C.
Press Handstand Progressions –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Wall Crouch Planche x 5 reps (slow and controlled)
Interval 2 – Hand Plank to Press Lean x 1 rep
*Hold the lean position for 10 seconds.
________________________________________________________
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