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 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Wall-Facing Split Handstand Hold x 15 seconds effort
Interval 2 – Back-To-Wall Handstand Finger Press Away x 15-20 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 though your fingertips. If you find that the movement is too difficult to perform without making adjustments with you body then you may need to move your hands closer to the wall (which is absolutely okay).
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Toe Slide Press to Handstand from Wall x 3-6 reps
*Attempt to keep your body straight. This drill is to help you learn to save a handstand that is falling toe-side. Press your head forward past your hands as much as possible to find balance with bent arms, then press out of that position to full handstand and repeat.
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 3-6 reps
Interval 2 – V-Up x 10 reps
– – – – – – – –
Option 2 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Kipping Toes-To-Bar x 6-10 reps
Interval 2 – V-Up x 15 reps
– – – – – – – –
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 Negatives x 7 reps @ 30A1
*Pin your chest to the bar (or as close as possible) 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 10 reps
Interval 2 – Baby Butterfly Pull-Ups x 10 reps
*This movement should have four different parts to it, like a square (back, up, forward, down). It is common for folks to forget to move forward at the top of the “pull-up” prior to allowing the arms to extend.
– – – – – – – –
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 3-5 reps
*Increase height of the butterfly pull-up as you progress through the chin-over pull-up to potentially get your chest to the bar.
– – – – – – – –
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 10 reps
Followed by. . .
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Lat Insertion Pull-Up x 15 reps
Interval 2 – Half Pull-Up x 8 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 –
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 10-20 seconds
Interval 2 – Full Support Hold x 20 seconds + Catch Position Hold x 10 seconds
*Lower from full support to the catch position hold via ring dip negative.
Interval 3 – Finger Presses x 20 reps @ 1010
Followed by. . .
Option 1 –
For 60 seconds, perform one set of:
Band-Assisted Strict Ring Muscle-Up Transitions x max reps (but slow please!)
– – – – – – – –
Option 2 –
For 60 seconds, perform one set of:
Strict Ring Muscle-Up x 3 reps (singles or unbroken)
– – – – – – – –
Option 3 –
Spend 60 seconds, perform one set of complex:
Strict Ring Muscle-Up x 2 reps + Muscle-Up Rocking Transition x 2 reps
Followed by. . .
Every 45 seconds, for 6 minutes (2 sets) of:
Interval 1 – Bent-Over Kettlebell Row with False Grip (heavy) x 5 reps (right arm) @ 31X1
Interval 2 – Bent-Over Kettlebell Row with False Grip (heavy) x 5 reps (left arm) @ 31X1
Interval 3 – Elbow Drop Push-Up x 8 reps
Interval 4 – Ring Dip x 8 reps
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 (small) x 8 reps
*Drive the legs (not just feet) high in the backswing and keep the forward swing low. Focus is on getting torso lift during the backswing.
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Rowing Transition Lifters Swings 1.1 reps (come off the rings between reps)
Interval 2 – Supine Ring Swings x 4 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 the full tutorial at the bottom of this section.
Rest as needed, then. . .
Option 1 –
Every 30 seconds, for 4 minutes (8 sets) of:
Mounting Ring Muscle-Up x 1 rep
– – – – – – – –
Option 2 –
Every minute, on the minute, for 4 minutes (4 sets) of:
Kipping Ring Muscle-Up x 2-4 reps
*Utilize the ‘mounting ring muscle-up’ for the first rep. It is very important to observe the “no zone” for connecting reps If you are not familiar with the No Zone, please watch this VIDEO
– – – – – – – –
Followed by. . .
For 60 seconds, perform one set of:
Strict Ring Dips x max reps
*Focus is on quality of movement, not speed.
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 –
If you are not familiar with the process of handstand push-up negatives, please watch this VIDEO.
One set of each:
Wall Slides x 20 reps @ 3131
Push-Up x 10 reps @ 2020
Followed by. . .
One set of:
Handstand Push-Up Negatives to 4″/10cm Deficit x 6 reps @ 40A1
*If you do not have enough strength to set your head down softly default to either a 2″/5cm deficit or no deficit at all until it is safe.
Rest 30 seconds, then. . .
One set of:
Strict Handstand Push-Ups x 5-10 reps
*Aim for the higher end of the reps, but don’t go to failure.
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″ (10cm/20cm) Deficit x 8-10 reps
Interval 2 – Reverse Snow Angels x 30 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 –
Every 45 seconds, for 3 minutes (4 sets) of complex:
Full Support Hold x 15 seconds + Catch Position Hold x 10 seconds
*Do not drop between movements. Move from the full support directly into the catch position via ring dip negative.
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Dynamic or Kipping Ring Dips x 6-8 reps
*Be sure to get deep into the bottom of your dip by keeping your torso vertical. Utilize your feet as necessary to drive out of the catch position.
Interval 2 – Catch Position Dips x 8-10 reps
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