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 –
Option 1 –
For 2 minutes, perform one set of:
Kick to Handstand on Wall Scaled x max reps
*Rest often to keep your strength up. When you are stronger, you are more confident!
– – – – – – – –
Option 2 –
Every 10 seconds, for 2 minutes (12 sets) of:
Kick to Handstand on Wall x 1 rep
*Notice that there are three different scaling options to challenge you in the video. It would be optimal to consistently perform the Kick-Up with your feet joining before hitting the wall, and hitting the wall softly with control.
– – – – – – – –
Followed by. . .
Option 1 –
Every minute, on the minute, for 4 minutes (4 sets) of complex:
Wall Climb (up) + Nose-To-Wall Handstand Hold x 15 seconds + Wall Climb (down)
*You do not need to get your nose to the wall. Climb as high as you feel safe, hold, then descend with control. Avoid allowing your body to rock from side to side extensively, and please walk your feet down the wall (not sliding).
– – – – – – – –
Option 2 –
Every minute, on the minute, for 4 minutes (4 sets) of:
Wall-Facing Split Handstand Hold x 30 seconds
*You do not need to leave the wall for this to be beneficial. Simply lean as far as you feel comfortable away from the wall, attempting to get your hips over your hands. Once you find where this drill becomes scary, try to hold this position until :30 seconds is finished.
– – – – – – – –
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Hand Plank Shoulder Taps x 20 reps
Interval 2 – Donkey Kick x 5 reps
Followed by. . .
One set of:
Finger Press x 40 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 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Kipping Half Toes-To-Bar x 4-6 reps
*Depending on rhythm and your level of comfort with this movement, build height throughout the sets, trying to get your feet closer to the bar, utilizing only hip hinge while the feet rise.
Interval 2 – Pike Stretch x 20 seconds
Followed by. . .
Every minute, on the minute, for 2 minutes (2 sets) of:
Bouncing Knees-To-Chest x 30 seconds (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 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Chest-To-Bar Diagonal Hold x 15 seconds
Interval 2 – Chest-To-Bar Pull-Ups Scaled x 6 reps
Rest 60 seconds, then. . .
Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Chest-To-Bar Pull-Up Negatives 4 reps @ 30A1 (Just chin over bar – video is chest-to-bar)
*If you struggle to maintain a consistent rate of descent, please place your feet on the floor or a box to assist the negative resulting in a consistent speed of descent.
Interval 2 – C2B PVC Benders x 30 reps (10 reps each position)
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.
One set of:
Extensor Stretch for False Grip x 30 seconds
Rest 30 seconds, then. . .
Every 15 seconds, for 2 minutes (8 sets) of:
False Grip Static Hang x 5 seconds
*Palms should face forward (pronated) to achieve full extension of the elbows and scaps.
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Ring Pull-Up Negatives with False Grip x 3 reps @41A1
*Focus should be on the control at the top of the pull-up and on maintaining the false grip at the bottom of the negative. If you don’t feel strong enough to perform these unassisted, please place your feet on the floor or a box.
Interval 2 – Elbow Drops on Boxes x 6-8 reps
Followed by. . .
Every 30 seconds, for 60 seconds (1 set) of:
Interval 1 – Full Support Hold x max effort (30 second cap)
Interval 2 – Catch Position Hold x max effort (30 second cap)
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
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Box Jump-Up to Low Catch x 30 seconds effort
*Pause momentarily in each catch position to show you are holding your weight.
Interval 2 – Supine Ring Swing x 3-6 reps
*It is more important to keep your body straight during the forward swing than it is to swing to horizontal.
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Rowing Muscle-Up Transition on Low Rings x 3-5 reps
Interval 2 – Catch Position Swing x 5 reps (have fun!)
Followed by. . .
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Dynamic Ring Row x 6 reps
Interval 2 – Banded Face Pulls x 15 reps
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:
Three Quarter Handstand Practice (freestanding) x 60 seconds
*Attempt to get your feet to come together and to have a consistent landing on the first foot, then place your back foot on the floor behind you.
Followed by. . .
Option 1 (If you are not yet comfortable kicking to a full handstand against a wall) –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Kick-Up to Handstand on Wall Scaled x 30 seconds
Interval 2 – Med Ball Thoracic Opener x 30 seconds
– – – – – – – –
Option 2 (If you are comfortable kicking up to a handstand against a wall) –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Back-To-Wall Handstand Hold x 30 seconds
Interval 2 – Med Ball Thoracic Opener x 30 seconds
– – – – – – – –
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Elevated Knee Handstand Push-Ups x 10-15 reps
Followed by . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Headstand Kipping Pulses x 10-15 reps
*If you feel ANY kind of neck pain, stop immediately and default to Wall Climb x 2 reps.
Interval 2 – V-Up x 10-15 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 –
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 4 minutes (4 sets) of:
Interval 1 – Ring Dip Negatives x 3 reps @ 31A1
Interval 2 – Hand Plank x 20 seconds
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Reverse Dips on Box x 4 reps @ 31X1
Interval 2 – Elbow Plank x 20 seconds
_______________________________________________________________________________________
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