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 – Rocking Box Bridge x 6-10 reps
*If this is difficult or scary for you, perform the med ball thoracic opener x 40 seconds
Interval 2 – Back-To-Wall Handstand Finger Press Away x 4-6 reps
*I am aware that this is difficult, so just do your best to apply as much force into your fingertips as possible to pull your feet off the wall, even if you have to sacrifice positioning a bit.
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Wall-Facing Split Handstand Hold x 10 seconds
Interval 2 – Shoulder Supported Handstand Hold x 20 seconds
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 –
One set of:
Pike Stretch x 60 seconds
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Strict Toes-To-Bar x 3-6 reps
Interval 2 – Tucked Bar Front Lever Lift x 3-6 reps
Followed by. . .
Every 10 seconds, for 2 minutes (12 sets) of:
Toes-To-Bar (kipping) x 3 reps
*These reps should be performed quickly. Try to establish rhythm immediately via the toes-to-bar mount (link below).
**Pro tip: If you are really fast you will need to stand closer to the vertical plane of the bar when you jump up to lessen hip swing beneath the bar.
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 60 seconds (1 set) of:
Interval 1 – Chest-To-Bar Pull-Up Pulses x 5 reps
*It’s fine if you do not make contact with the bar, but with a wider than strict pull-up grip attempt to pop your chest toward the bar.
Interval 2 – Kipping Chest-To-Bar Pull-Up x 1-3 reps
Interval 3 – Strict Chest-To-Bar Pull-Up x 1-2 reps
Followed by. . .
Every 15 seconds, for 2 minutes (4 sets) of:
Interval 1 – Kipping Chest-To-Bar Pull-Up + Butterfly Chest-To-Bar Pull-Up
Interval 2 – Butterfly Chest-To-Bar Pull-Up x 2 reps
Rest 60 seconds, then. . .
Every minute, on the minute, for 2 minutes (2 sets) of:
Chest-To-Bar Pull-Up Scaled x 6 reps @ 30X2
*During the 2 second hold at the top of the pull-up, push your chest forward to the bar (arch your back) and squeeze your scaps together behind you.
Immediately followed by. . .
One set of each:
Kipping Half Toes-To-Bar x 5 reps (Kip FAST)
*Rest 10 seconds, then.. . .
Baby Butterfly Pull-Up x 10 reps (strict – slow and smooth, legs don’t kip)
*Rest 10 seconds, then.. . .
Butterfly Chest-To-Bar Pull-Up x max unbroken reps
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.
If you are not familiar with tempo and how to read it in your programming, please watch this VIDEO before performing this section.
For 60 seconds, perform one set of:
Extensor Stretch for False Grip x 60 seconds
Followed by. . .
For 60 seconds, perform one set of each:
Full Support Hold on Low Rings x 30 seconds
*Rest 15 seconds, then. . .
Tempo Ring Dip x 3 reps @ 30X1
*Each rep should lower to the very lowest point in the dip as possible without falling through the rings. Think, “knees to the floor”.
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Strict Ring Muscle-Up x 1-3 reps
Interval 2 – Straight Leg Bottom Balance x 20-30 seconds
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of complex:
Strict Ring Muscle-Up x 1 + Ring Dip x 2-3 reps
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 2 minutes (2 sets) of:
Interval 1 – Cast Swing x 1.1.1 (singles, drop between reps)
*Please watch this demo on the mounting ring muscle-up. The position when you grab the rings should be slightly arched so to swing your feet up and out naturally. Do not jump to the rings like you do the bar.
Interval 2 – Speed Swing x 3 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Snap Pull x 10 reps (dead hang, no swing)
Interval 2 – Large Ring Swing x 3 reps
*Focus on a giant backswing and not so much on a large forward swing.
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Mounting Ring Muscle-Up x 1.1 (singles, drop between reps)
Rest 60 seconds, then. . .
Every minute on the minute, for 2 minutes (2 sets) of:
Kipping Ring Muscle-Up x 2-5 reps
*Attempt to go unbroken on both sets.
Followed by. . .
For 60 seconds, perform one set of:
Hollow Body Sit-Up to L-Sit on Kettlebells x 10 reps
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 –
Before starting this section, please watch this VIDEO regarding kipping handstand push-ups.
For 60 seconds, perform one set of:
Handstand Push-Up Negative x 5 reps @ 30A1
Followed by. . .
For 60 seconds, perform one set of:
Headstand Kipping Pulses x 10 reps
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Headstand Kip-Up to Handstand x 6 reps
Interval 2 – Kick to Handstand on Wall x 8 reps (fast)
Rest 60 seconds, then. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Kipping Handstand Push-Up x 4-6 reps
*Use extreme caution while performing kipping handstand push-ups. If you feel you are about to fail a rep, do not attempt to descend back to the headstand position. This set is meant to create efficiency through proper and safe movement patterns. If you prefer not to kip handstand push-ups, you may opt to do strict handstand push-ups x 15 reps, 5 reps each minute.
Followed by. . .
For 60 seconds, perform one set of:
Nose-To-Wall Handstand Hold x 60 seconds
Additional information and tutorials –
Handstand Push-Up Negatives and Tempo
Breaking Down the Handstand Push-Up
B.
Ring Dip Progressions –
Every 30 seconds, for 2 minutes (4 sets) of complex:
Full Support Hold x 10 seconds + Ring Dip x 3-5 reps
*Insure you all reps are performed at full range of motion and torso stays vertical while descending.
Followed by. . .
Every 30 seconds, for 2 minutes (4 set) of complex:
Catch Position Hold x 5 seconds + Ring Dips x 3
*Count the first rep once your reach full support and every finished ascent afterward.
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Dynamic Ring Dips Scaled x 10 reps
Followed by. . .
One set of:
Twisted Cross 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