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 – Kick to Handstand Practice x 40 seconds
*Please utilize the 50 Percent Rule on this exercise and fight to save each handstand. Please make sure you know how to cartwheel out of a handstand prior to attempting this exercise
Interval 2 – Back-To-Wall Split Handstand Hold x 40 seconds (tutorial below)
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Elbow Supported Handstand Hold x 10 seconds
Interval 2 – Back-To-Wall Shoulder Shrugs x 15-20 reps
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Shoulder Supported Handstand Hold x 10 seconds
*If you don’t have access to a box for this drill, substitute this drill with the side pressing handstand hold x 10 seconds, removing your foot from the wall as long or often as possible (to achieve a freestanding position).
Interval 2 – Hollow Body Bounces x 30 reps
Additional information and tutorials –
Back-To-Wall Split Handstand Hold Tutorial
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 (no bar access)-
For 60 seconds, stretch your hamstrings with a Seated Pike Stretch.
Followed by. . .
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – V-Up to V-Sit x 6-10 reps
Interval 2 – Dragon Flag Negative x 5 reps (slow and controlled)
*If you are doing these at home, you can hold on the the bottom of your couch (if it’s heavy enough), the underside of a safely closed bedroom door or beneath the edge of your lower cabinets in your kitchen.
Toes-To-Bar Progressions (on a bar)-
Every 10 seconds, for 2 minutes (12 sets) of:
Strict Toes-To-Bar x 1 rep
Followed by. . .
Every 10 seconds, for 60 seconds (6 sets) of complex:
Kipping Toes-To-Bar x 2-3 reps
Followed by. . .
One set of:
L-Hang Hold from Bar x 30 seconds
Rest 30 seconds, then. . .
For 60 seconds, perform one set of:
Kipping Toes-To-Bar x max reps (fast)
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 15 seconds, for 2 minutes (4 sets) of:
Interval 1 – Narrow Grip Chest-To-Bar Pull-Up x 1 rep
Interval 2 – Wide Grip Chest-To-Bar Pull-Up x 1 rep
*If you do not yet have strict chest-to-bar pull-ups, simply pull yourself as high as you can and count the rep.
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of complex:
Kipping Chest-To-Bar Pull-Up x 1 + Butterfly Chest-To-Bar Pull-Up x 1
Followed by. . .
Spend 2 minutes working on large sets of Butterfly Chest-To-Bar Pull-Ups.
*The object of this exercise is to establish consistent rhythm starting from the jump to the bar and immediately into a set of butterfly chest-to-bar pull-ups whereas all of the reps feel the same. Once (or if) you lose rhythm, drop immediately, rest, and prepare for an additional set.
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.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Ring Pull-Ups with False Grip x 3 reps
*Pull the rings as low to your chest as possible and pronate the hands at the top of the pull-up. The goal is to get the elbows as high as the wrists by pressing down on the rings at the top of the pull-up.
Interval 2 – Muscle-Up Negatives on Low Rings x 3 reps @ 50A1
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of:
Strict Ring Muscle-Up x 1 rep
*If you fail a rep, rest during the following interval, then continue.
Followed by. . .
Every 10 seconds, for 60 seconds (6 sets) of:
Squatted Muscle-Up Transitions x 2 reps + Catch Position Hold (for remainder of interval)
*Starting from the catch position, perform two reps of the squatted muscle-up transition and hold the catch position until the next interval has started. This means that you do not come off the rings for the entire 60 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 –
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Dynamic Ring Row x 10 reps
Interval 2 – Supine Ring Swing x 5 reps
Followed by. . .
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Supine Snap Pull Swings x 2 reps
Interval 2 – Kipping Ring Muscle-Up x 1 rep
Followed by. . .
Every 30 seconds, for 5 minutes (10 sets) of:
Kipping Muscle-Up to Catch Position x 1-3 reps (no dip to complete rep)
Followed by. . .
One set of:
Reverse Snow Angels x 30 reps @ 1010
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 –
For 60 seconds, perform one set of:
Handstand Push-Up Negative x 5 reps @ 40A3
Followed by. . .
One set of:
Back-To-Wall Handstand Hold x 30 seconds
Rest 30 seconds, then. . .
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Headstand Kipping Pulses x 10 reps
Interval 2 – Strict Handstand Push-Up x 2-5 reps
Followed by. . .
Every 10 seconds, for 3 minutes (18 sets) of:
Strict Handstand Push-Up x 1-2 reps
Followed by. . .
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Handstand Push-Up Negatives x 3 reps @ 40A1
Interval 2 – Headstand Kip to Handstand x 5 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 30 seconds, for 2 minutes (4 sets) of complex:
Kipping Ring Muscle-Up x 1 rep + Ring Dip x 4 reps
*Dips should be as strict as possible and to full depth with hips forward and not hinging. This exercise is focused on the dip, not the muscle-up. If you do not have a muscle-up simply use a box to jump up into full support.
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Reverse Dips on Box x 10 reps
*Insure that you get full range of motion.
Interval 2 – Hand Plank Shoulder Taps x 20 reps
Followed by. . .
Every 15 seconds, for 2 minutes (4 sets) of:
Interval 1 – Full Support Hold x 10 seconds
Interval 2 – Catch Position Dips x 5 reps
_______________________________________________________
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