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 –
For 60 seconds, perform one set of:
Wall-Facing Split Handstand Hold x 30 seconds
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Frog Press Pulses x 5 reps
Interval 2 – Donkey Kick x 5 reps (full handstand)
*Use control upon landing to make as softly and quietly as possible.
Followed by. . .
Every minute, on the minute, for 2 minutes (2 sets) of:
Static Handstand Hold x 30-45 seconds
*If you lose balance, walk on your hands only to regain balance and return to a static handstand.
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 –
For 60 seconds, perform one set of:
Pike Stretch x 45 seconds
Followed by. . .
Every minute, on the minute, for 2 minutes (2 sets) of complex:
Straddle-Up on Bar x 1 reps + Strict Toes-To-Bar x 2 reps + Toes-To-Bar Candlestick Press x 3 reps
*If your bar is not wide enough for your legs to straddle through on the straddle-ups, just lift your straddle to finish with your toes to the bar.
Immediately followed by. . .
Every minute, on the minute, for 2 minutes (2 sets) of:
Kipping Toes-To-Bar x 10-20 reps
This is a large rep range, so plan accordingly so you can do the same amount of reps for both sets. If your best unbroken set is 12 reps, opt for 10 for two sets. If you think you can get all 40 reps in the 2 minutes, challenge yourself to do so!
Immediately followed by. . .
In 2 minutes or less, perform one set of:
Elbow Jacks x 60 reps (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 –
For 60 seconds, perform one set of each:
Narrow Grip Strict Chest-To-Bar Pull-Up x 3 reps
Regular Grip Strict Chest-To-Bar Pull-Up x 3 reps
Wide Grip Strict Chest-To-Bar Pull-Up x 3 reps
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of complex:
Butterfly Chest-To-Bar Pull-Up x 3 reps + Bar Muscle-Up x 1 rep (unbroken)
Followed by. . .
Every minute, on the minute, for 3 minutes (1 set) of:
Interval 1 – Chest-To-Bar Pull-Up Pulses x 10 reps
Interval 2 – Lat Insertion Pull-Ups x 20 reps
Interval 3 – Single Arm Hang from Bar x 30 seconds (each arm)
*Focus on this stretch in the lats more than the pecs. Your feet should be supported by the floor or a platform, as this is a stretch and not to see if you can hang from one arm for 30 seconds.
Additional information and tutorials –
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.
For 60 seconds, perform one set of:
Extensor Stretch for False Grip x 45 seconds
Followed by. . .
One set of:
Squatted Muscle-Up Transitions x 8 reps @ 2121
*Move very slowly and smoothly through the transition.
Followed by. . .
Every 15 seconds, for 2 minutes (8 sets) of:
Strict Muscle-Up x 1 rep
Rest 60 seconds, then. . .
Every 20 seconds, for 2 minutes (6 sets) of:
Strict Ring Muscle-Up x 2 reps
Followed by. . .
For 60 seconds, perform one set of:
Ring Pull-Ups with False Grip x 10-12 reps
*Pronate your hands at the bottom of the pull-up to complete full arm extension.
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 (6 sets) of complex:
Pop Swing x 3 reps (drop), then Rising Ring Muscle-Up x 1 rep
*If you are not familiar with a “rising” muscle-up, please watch the video at the bottom of this session regarding the “Rising to Rowing Muscle-up Technique”.
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of complex:
Supine Snap Pull Swing x 5 reps + Rowing Muscle-Up x 1 rep
Followed by. . .
Every minute, on the minute, for 5 minutes (5 sets) of:
Kipping Ring Muscle-Ups x 4-8 reps
*Start with the rising muscle-up and slowly transition into the rowing muscle-up (utilizing the rising to rowing muscle-up technique).
Followed by. . .
For 60 seconds, perform one set of:
Hollow Body Sit-Up to L-Sit on Kettlebells x max reps
*Do not let your feet touch the floor throughout the set.
Additional information and tutorials –
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
Session Three
A.
Handstand Push-Up Progressions –
For 60 seconds, perform one set of:
Strict Handstand Push-Up to 8″/4″ Deficit x 4-6 reps @ 51X0
*The one second hold at the bottom of the handstand push-up is resting on your head. The intention is to lose tension in your arms and have to press out of the handstand push-up from a dead stop.
Rest 60 seconds, then. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Kick to Handstand on Wall x 8 reps (fast)
Interval 2 – Strict Handstand Push-Up (no deficit) x 1.1.1.1.1.1 (6 single reps)
*Once you have completed a rep, kick off the wall to stand as quickly as possible, then kick back up to the next handstand as fast as you can for your next rep.
Rest 60 seconds, then. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Headstand Kip-Up to Handstand x 10 reps
*The goal is to utilize your legs well enough that you use as little arm strength as possible. Try to reach full extension in your arms at the same moment that your feet make contact with the wall.
Rest 60 seconds, then. . .
Every minute, on the minute, for 2 minutes (2 sets) of:
Kipping Handstand Push-Up x 15 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 20 seconds, for 4 minutes (4 sets) of:
Interval 1 – Ring Dip x 5 reps
*These are strict. Keep a slow and consistent speed throughout each rep and the torso upright (think, “knees to the floor”).
Interval 2 – Wide Grip Push-Up x 8 reps
Interval 3 – Catch Position Hold on Rings x 10 seconds
Followed by. . .
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Dynamic Ring Dips (or kipping ring dips) x 8 reps
Interval 2 – Push-Up with 8″ Deficit x 12 reps
Followed by. . .
One set of:
Twisted Cross (pec) Stretch x 30 seconds (each arm)
__________________________________________________________________________
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