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:
Back-To-Wall Donkey Kick x 10 reps
*Attempt to make contact with the wall as softly as possible.
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Toe Slide Press Handstand x 8 reps
*First, point your chest toward your hands, then bend your elbows slightly. Then push your head as far away from the wall as you can to find a freestanding position, and press your arms straight from there and return to the wall.
Interval 2 – Frog Press Pulses x 4-8 reps
*These can be tough if they are new for you, so if necessary try bouncing into the movement instead of a strict press.
Followed by. . .
For 60 seconds, perform one set of:
Wall-Facing Split Handstand Hold x max time (freestanding away from the wall)
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 5 seconds, for 60 seconds (12 sets) of:
Target Reach Swing x 1 rep
*The intention is for correct positioning for mounting the bar for toes-to-bar. Please note that this target reach swing is different than the one used for the bar muscle-up.
Followed by. . .
For 60 seconds, perform one set of:
Pike Stretch x 60 seconds
Followed by. . .
Every 10 seconds, for 60 seconds (6 sets) of complex:
Target Reach Swing + Toes-To-Bar x 2 reps
*Reps should feel identical.
Followed by. . .
Every 20 seconds, for 2 minutes (6 sets) of:
Toes-To-Bar x 4 reps (unbroken)
*Reps should feel identical.
Followed by. . .
Every 30 seconds, for 60 seconds (1 set) of:
Interval 1 – L-Hang Flutter Kicks from Bar x 20 seconds
Interval 2 – Kipping Knees-To-Chest x 6 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 10 seconds, for 60 seconds (6 sets) of:
Kipping Chest-To-Bar Pull-Up x 1 rep
Followed by. . .
Every 15 seconds, for 2 minutes (8 sets) of complex:
Kipping Chest-To-Bar Pull-Up + Butterfly Chest-To-Bar Pull-Up
*Your chest should only brush the bar on the butterfly chest-to-bar pull-up during your descent.
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Strict Wide Grip Chest-To-Bar Pull-Up x 2-5 reps
Interval 2 – Lat Insertion Pull-Up x 10 reps
Followed by. . .
For 60 seconds, perform one set of:
Chest-To-Bar Pull-Up Scaled 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.
Every 15 seconds, for 60 seconds (4 sets) of:
False Grip Ring Mount x 1 rep
Followed by. . .
Option 1 –
Every minute, on the minute, for 2 minutes (2 sets) of:
Strict Ring Muscle-Up x 1-2 reps
*Cheat this movement if you need to. Watch the video at the end of this section for instruction on how to cheat a strict ring muscle-up.
– – – – – – – –
Option 2 –
Every 30 seconds, for 2 minutes (4 sets) of:
Strict Ring Muscle-Up x 1-2 reps
– – – – – – – –
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of:
Squatted Muscle-Up Transitions x 4 reps
*Finish in the lowest dip possible position.
Followed by. . .
Every 30 seconds, for 60 seconds (2 sets) of:
Ring Dips x 4-6 reps @ 11X0
Followed by. . .
For 60 seconds, perform one set of:
Ring Pull-Up with False Grip Scaled x max reps
*Be sure to finish each and every rep at a full and complete hang with arms straight, shoulders relaxed to your ears and palms pronated or turned out to the side.
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 15 seconds, for 60 seconds (4 sets) of:
Cast Swing x 1 rep
*Add a backswing from the cast swing. During the backswing your body should stay stretched with straight legs, and attempt to look down toward the floor beneath your body with hands pronated (like holding a bar). This will keep the lats and pecs under tension and potentially provide a smooth and powerful forward swing into a kipping ring muscle-up.
Followed by. . .
Every 15 seconds, for 60 seconds (4 sets) of complex:
Cast Swing + Speed Swing x 1 rep
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Transition Lifter on Low Rings x 5 reps
Followed by. . .
Every 20 seconds, for 2 minutes (6 sets) of:
Transition Lifter Swing x 1 rep
Followed by. . .
Every 15 seconds, for 2 minutes (8 sets) of complex:
Cast Swing + Shove Pop Swing x 1 rep
Followed by. . .
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Mounting Ring Muscle-Up x 1 rep
Interval 2 – Kipping Ring Muscle-Up x 1-3 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 –
Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Wall Slide x 8 reps @ 2121
Interval 2 – Reverse Snow Angel x 30 reps (fast)
Followed by.. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Strict Handstand Push-Up x 1.1.1.1.1 (5 singles)
Interval 2 – Back-To-Wall Handstand Shoulder Shrugs 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 6 minutes (3 sets) of:
Interval 1 – Box Bridged Handstand Push-Up x 10-15 reps
Interval 2 – Elbow Drop Push-Up (Russian Push-Up) x 6-10 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 15 seconds, for 4 minutes (8 sets) of:
Interval 1 – Ring Dip x 3 reps
*Use the ring dip scaling option if (or when) necessary.
Interval 2 – Wide Grip Push-Ups x 3 reps
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Full Support Hold on Rings x 20 seconds
Interval 2 – Catch Position Dips x 8-10 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