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 –
These drills are for the static handstand hold. Please insure that your hands are straight (both middle fingers parallel and pointing directly straight in front of you) with fingers spread widely for all handstand drills .
During the headstand you can place your hands however comfortable.
Option 1 –
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Piked Handstand Hold on Wall x 10-20 seconds (break as necessary)
Interval 2 – Headstand Practice (against wall) x 30 seconds effort
*Attempt to hold the headstand without the wall. If you feel ANY discomfort in your neck, stop immediately.
Interval 3 – Mini Handstand x 8-10 reps
*Hands should remain on the floor throughout the set. Please watch full tutorial at end of this section.
Followed by. . .
For 60 seconds, perform one set of:
Kick to Handstand on Wall Scaled x max effort
– – – – – – – –
Option 2 –
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Piked Handstand Hold on Wall x 15-25 seconds (unbroken please)
Interval 2 – Kick to Handstand on Wall Practice x 3-5 reps
*Attempt to have your feet together before they hit the wall. Have feet hit the wall as softly as possible.
Interval 3 – Elbow Supported Handstand Hold x 20-30 seconds effort
Followed by. . .
For 60 seconds, perform one set of:
Back-To-Wall Donkey Kick x max effort
*This may be difficult depending on your level of experience. Give your best effort to hit the wall in a complete handstand. If this seems too difficult and Option One is too easy, spend the duration of time on freestanding Donkey Kicks, attempting to go to to full handstand.
Additional information and tutorials –
Mini Handstand
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 –
For 60 seconds, perform one set of:
Target Reach Swing x max (single) reps (drop after each rep)
*Your focus should be on accuracy of the movement, not dynamics. Start standing about a half an arm length back behind the bar prior to jumping. Remember that your should be pointing your legs and feet toward the target throughout this drill.
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Kipping Knees-To-Chest x 5 reps
Interval 2 – Kipping Half Toes-To-Bar x 5 reps
*Throughout the reps continue to attempt to lift your feet higher while still maintaining rhythm in your kip.
Followed by. . .
For 60 seconds, perform one set of:
Elbow Jack x max reps
*Thighs should touch the floor twice each rep- once when the feet are together, and once when they are apart.
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 6 minutes (3 sets) of:
Interval 1 – Chest-To-Bar Pull-Up Scaled with Zero Assistance Negative
x 6-8 reps @ 2020
*If you cannot control your speed of descent or your shoulders become uneven during the set, place your feet on the floor for added support when needed.
Interval 2 – C2B PVC Bender (medium width grip) x 30 reps
*When performing this movement bend the bar over your chest by pulling backward/downward to initiate the lats and mid trap. Avoid shrugging into your upper traps.
Followed by. . .
Every minute, on the minute, for 2 minutes (2 sets) of:
Jumping Chest-To-Bar Pull-Ups x 12 reps
*The goal here is to get your chest to the bar, but it’s not absolutely necessary. Do try to at least get your chin above the bar each rep. Additionally, be sure to squat below the bar low enough that your arms completely straighten before jumping, utilizing your legs for support during the descent to avoid arm jerking at the bottom of the pull-up.
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 – Ring Muscle-Up Negatives Scaled x 5 reps @ 50A1
*Simply control the movement the best you can.
Interval 2 – Bent-Over Kettlebell Row with False Grip x 5 reps (each arm) @ 2020 (medium/heavy)
Followed by. . .
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Squatted Muscle-Up Transition x 6-8 reps (slow and smooth movement)
Interval 2 – L-Hang on Rings x 15 seconds (accumulate time as necessary)
*Keep legs as straight and horizontal as possible.
Interval 3 – Full Support Hold x 10-15 seconds + Catch Position Hold x 5-10 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:
Ring Swing x 10 reps
*Keep swing small with feet in the front and aim to drive your legs (not just your feet) high in the back.
Rest 30 seconds, then. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Ring Scap Pull-Ups x 10 reps
Interval 2 – Supine Ring Swings x 5 reps
*Keep legs straight in the backswing and look toward the floor. It is not necessary to achieve full horizontal position in the forward swing as it is better to have a straight body that doesn’t swing as high. Please watch full tutorial at the bottom of this section.
Followed by. . .
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Box Jump-Up To Full Support x 3-5 reps
Interval 2 – Ring Muscle-Up Transitions on Low Rings 3-5 reps
*Look at something straight across the room from you and continue to look that direction throughout the movement. Your head should not lean back or look toward the floor.
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Speed Swings x 2 reps
Interval 2 – Rowing Transition Lifter on Low Rings x 6 reps
Additional information and tutorials –
Supine Ring Swing Tutorial
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:
Headstand Hold on Wall x 30 seconds effort
*If you feel any pain in your neck while in this position, abort the movement immediately and rest as needed.
Rest 15-30 seconds, 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 20 seconds for max reps
*If you reach 20 seconds into the elevated knee push-ups and feel like you can push yourself a little harder, perform the elevated foot handstand push-ups from Option 2 for the following set(s).
– – – – – – – –
Option 2 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Med Ball Thoracic Opener x 40 seconds
Interval 2 – Elevated Foot Handstand Push-Ups x max reps
– – – – – – – –
Followed by. . .
Option 1 –
For 3 minutes, perform one set of:
Kick-Up to Handstand on Wall Scaled x max effort
*Try to find the wall consistently and confidently with your back foot. Only do as much as you feel comfortable. Take a break whenever you need one.
– – – – – – – –
Option 2 –
Every 30 seconds, for 3 minutes (6 sets) of:
Kick-Up to Handstand (Hold) on Wall Scaled x 10 seconds (attempt to hold handstand against wall if possible)
– – – – – – – –
Option 3 –
Every 30 seconds, for 3 minutes (6 sets) of:
Kick-Up to Handstand on Wall x 15 seconds (max reps)
*Get inverted with feet together as quickly as possible, then kick down off the wall immediately.
– – – – – – – –
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Downward Dog Handstand Push-Up x 6-8 reps @ 20X1
*Your head should make contact with the floor in a way to create a triangle with your hand placement. Avoid placing your head on the floor between your hands.
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 30 seconds, for 2 minutes (4 sets) of complex:
Full Support Hold x 10 seconds, rest 10 seconds, then Catch Position Hold x 5 seconds
*Place your feet on the floor or surface anytime you need assistance. The goal is to get stronger in these positions regardless of how you need to scale them.
Followed by. . .
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Ring Dips with Scaling Option x 6-8 reps
*Use your legs as little as possible to make this as difficult as possible.
Interval 2 – Full Support Hold x 15-20 seconds
*Accumulate time as necessary.
Followed by. . .
One set of:
Ring Dip Negatives x 8 reps @ 41A0
*If this is too difficult to do without assistance, use the scaling option from the ring dips earlier in the programming. Acknowledge the one second hold at the bottom of the negative.
______________________________________________
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