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 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Piked Handstand on Wall x 5-15 seconds
*The goal is to get the hips over the shoulders, and the shoulders over the hands to create a vertical line from your hands to your hips. Eyes should remain looking at the floor between the hands.
Interval 2 – Donkey Kick x 10 reps
*Land on the floor softly and quietly (with control).
– – – – – – – –
Option 2 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Kick to Handstand on Wall Scaled x 20-30 seconds effort
Interval 2 – Mini Handstand x 30 seconds effort
*Notice that your hands should remain on the floor and back foot in the air. Use the front knee to press your hips up, not to use the back leg to “swing” up.
– – – – – – – –
Option 3 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Back-To-Wall Split Handstand Hold x 10-20 seconds effort
Interval 2 – Side Pressing Handstand Hold x 10-20 seconds effort
Additional information and tutorials –
Mini Handstand 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 –
Every 10 seconds, for 2 minutes (6 sets) of:
Interval 1 – Target Reach Swing x 1 rep
Interval 2 – Target Reach Swing + Kipping Half Toes-To-Bar x 1 rep
*Feel free to lift your legs higher than your hips if you can keep your legs straight.
Followed by. . .
Option 1 –
Every 15 seconds, for 2 minutes (8 sets) of:
Target Reach Swing + Kipping Half Toes-To-Bar x 4 rep
*Progress the height of the feet in the half toes-to-bar (with straight legs) while maintaining rhythm for all reps.
– – – – – – – –
Option 2 –
Every 15 seconds, for 2 minutes (8 sets) of:
Target Reach Swing + Kipping Toes-To-Bar x 2 reps
*Both reps should feel identical.
– – – – – – – –
Option 3 –
Every 20 seconds, for 2 minutes (6 sets) of:
Target Reach Swing + Kipping Toes-To-Bar x 3 reps
*All reps should feel identical.
– – – – – – – –
Followed by. . .
Every minute, on the minute, for 2 minutes (2 sets) of:
Tuck-Up V-Up Complex x 5 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 20 seconds
Interval 2 – Kipping Half Toes-To-Bar x 5 reps
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Chest-To-Bar Pull-Up Scaled x 6-8 reps @ 2021
Interval 2 – Lat Insertion Pull-Up x 15 reps
*Ohly pull your elbows to the sides enough to create elbow bent. Full tutorial at end of section.
Followed by. . .
For 60 seconds, perform one set of:
Banded Two-Handed Triceps Extension x max 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 –
*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 10 seconds, for 2 minutes (12 sets) of:
Ring Pull-Up Negatives x 1 rep @ 31A1
*False grip preferred, but not necessary. If you lose tension during the descent, place your feet on a box or the floor to assist the negative.
Followed by. . .
Every 10 seconds, for 3 minutes (9 sets) of:
Interval 1 – Full Support Hold on Rings x 5 seconds
Interval 2 – Ring Dip Negative x 1 rep @ 32A1
*If you cannot maintain a smooth and consistent speed in your dip negative, place your feet on a box or the floor to make it possible to do so.
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Band Assisted Strict Muscle-Up x 3-5 reps
*Keep the band as loose as possible while still being able to successfully complete all sets. Make adjustments as necessary.
Followed by. . .
One set of:
Head-Butt Push-Ups x 30 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 –
Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Ring Hang Warm-Up x 30 seconds
Interval 2 – Scap Pull-Ups on Rings x 10 reps (slow and controlled)
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Rowing Muscle-Up Transitions x 5 reps
*Most common mistake on this drill is forgetting to allow your hips to drop prior to initiating the transition. Reach your butt toward the floor, then pull back on the rings and extend the hips to begin the transition with upward lift. Eyes should focus directly across the room from you throughout the transition (as you would do on short strap ring muscle-ups).
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Snap Pulls x 10 reps
*Your body should be as stationary as possible while your arms snap backward.
Interval 2 – Snap Pulls with Small Backswing x 6 reps
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Box Jump-Up to Catch Position (2 second hold in catch position) x 3 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Pop Swing x 5 reps
*Keep swings VERY small. Focus is on upward bounce.
Interval 2 – Ring Swing x 6 reps
*Focus on the performance of the backswing. Keep the front swing low.
Followed by. . .
Every 30 seconds, for 60 seconds, (1 set) of:
Interval 1 – Banded Triceps Extension x 15 reps (right arm)
Interval 2 – Banded Triceps Extension x 15 reps (left arm)
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 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Wall Slide x 8 reps @ 2020
Interval 2 – Reverse Snow Angel x 20 reps @ 1010
Followed by. . .
Option 1 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Elevated Knee Handstand Push-Up x 6-8 reps
Interval 2 – Kick to Handstand on Wall Scaled x 20-30 seconds effort
*Only perform this drill if you feel confident and strong. If you begin to feel worried or fatigued, it’s best to abort the movement and rest.
– – – – – – – –
Option 2 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Elevated Foot Handstand Push-Up x 6-10 reps
Interval 2 – Back-To-Wall Handstand Shoulder Shrug x 15 reps
*Press your heels up toward the ceiling as high as possible. Keep your body stacked and inline.
– – – – – – – –
Followed by. . .
Every minute, on the minute, for 4 minutes (4 sets) of complex:
Push-Up x 5 reps + Wall Climb x 3-5 reps
*Be sure to completely lay down between wall climb reps. Attempt to touch your nose to the wall, but if this is difficult for you simply wall climb as high as you can safely and place your hands parallel to one another, pause, then wall climb down, slow and controlled.
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.
Option 1 –
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Reverse Dips on Box x 6 reps (slow and smooth with upright torso)
Interval 2 – Full Support Hold on Rings x 10-15 seconds
Interval 3 – Ring Dips Scaled x 6 reps
– – – – – – – –
Option 2 –
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Reverse Dips on Box x 8 reps (slow and smooth with upright torso)
Interval 2 – Ring Dip Negatives x 3 reps @ 41A1
*Find the lowest part of the dip you can hold for the full second.
Interval 3 – Full Support Hold x 10-15 seconds
– – – – – – – –
Option 3 –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Ring Dips with Scaling Option x 4 reps
*Begin the set with unassisted ring dips, then use the scaling option when necessary.
Interval 2 – L-Sit Lifts on Box x 6 reps
Interval 3 – Catch Position Hold on Rings x 8 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