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 Progressions –
Every minute, on the minute, for 3 minutes (3 sets) of complex:
Nose-To-Wall Handstand Hold x 20 seconds + Wall-Facing Handstand Push-Up x 3-5 reps
Followed by. . .
Every 30 seconds, for 6 minutes (3 sets) of:
Interval 1 – Hand Plank Shoulder Taps x 40 reps
Interval 2 – Hand Plank Hold x 30 seconds
Interval 3 – Wall Climb + Wall-Facing Split Handstand Hold x 20 seconds effort
Interval 4 – V-Ups x 10 reps
Followed by. . .
For 60 seconds, perform one set of:
Freestanding Static Handstand Hold x max effort
*Walk on your hands if necessary to regain your balance, but use the strength of your hands as much as possible to hold without walking.
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 6 minutes (4 sets) of:
Interval 1 – Strict Knees-To-Bar x 5 reps @ 2011
Interval 2 – Elbow Jacks x 15 reps
Interval 3 – Kipping Toes-To-Bar x 10 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 Pull-Up Pulses x 5 reps
Interval 2 – Butterfly Pull-Ups x 15 reps (not C2B pull-ups)
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 –
For 60 seconds, perform one set of:
Extensor Stretch for False Grip x 60 seconds
Followed by. . .
Spend 60 seconds practicing a Shoulder Stand on rings.
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Strict Ring Muscle-Up x 2-4 reps
Followed by. . .
Every 30 seconds, for 4 minutes (2 sets) of:
Interval 1 – L-Hang from Rings
x 20 seconds (neutral grip)
Interval 2 – Ring Pull-Ups with False Grip x 4-6 reps
*At the top of each rep the elbows should lift as high as the wrists.
Interval 3 – Muscle-Up Rocking Transitions x 1-3 reps (start on top of rings)
Interval 4 – Pause Ring Dips (1 second pause at bottom of dip) x 6 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 3 minutes (3 sets) of complex:
Snap Pull (static hang) x 3 reps + Snap Pull with Small Backswing x 3 reps + Pop Swing x 3 reps
*The pop swings should still be relatively small. You should feel a significant amount of vertical bounce in the pop swing while still keeping a fairly vertical torso. If you find that you are swinging closer to horizontal it’s likely that your swings are too big or you’re waiting too long to extend the hips.
Followed by. . .
Every 15 seconds, for 60 seconds (4 sets) of:
Cast Swing x 1 rep
Followed by. . .
Every 20 seconds, for 2 minutes (6 sets) of complex:
Cast Swing + Shove Pop Swing x 1 rep
*The goal is to get as high as possible.
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of complexes:
Interval 1 – Cast Swing + Large Ring Swings x 3 reps
*Try to lengthen your entire body during each backswing. Notice that the second swing does not seem like an optimal swing to perform a muscle-up due to the location of your body under the rig (forward in front of the rig).
Interval 2 – Mounting Ring Muscle-Up (Cast Swing + Muscle-Up x 1 rep)
Followed by. . .
Every minute, on the minute, for 4 minutes (4 sets) of:
Kipping Ring Muscle-Up x 2-5 reps
*Do not drop in the No Zone. Video your sets and evaluate the position from the top of the rings you drop from and the quality of the following muscle-up to better learn where (with consideration of the length of straps) your performance is best. Use this as a learning opportunity.
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 2 minutes, perform one set of:
Banded Scarecrow x 2 minutes
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Strict Handstand Push-Up to 4″ or 8″ Deficit x 2-5 reps @ 40X1
Followed by. . .
One set of:
Kick to Handstand on Wall x 8 reps (fast and aggressive)
Followed by. . .
For 60 seconds, perform one set of:
Strict Handstand Push-Up x max reps
*Perform large sets and rest as needed. Note the number of reps you get in the time frame.
Rest 2 minutes, then. . .
For 60 seconds, perform one set of:
Handstand Push-Up (singles) x max reps
*This test is to see how many single handstand push-ups you can get while kicking off the wall between reps and comparing that number of reps to the 60 seconds max effort performed 3 minutes prior. Spend minimal time on your feet between reps.
Followed by. . .
Every 90 seconds, for 3 minutes (2 sets) of:
Hamstring Curl Handstand Push-Ups x 20 reps (unbroken)
*Only use your legs as much as necessary to get all 20 reps without coming off the boxes.
Followed by. . .
For 2 minutes, perform one set of:
Wall Slides x 20 reps @ 2022
Followed by. . .
For 60 seconds, perform one set of:
Reverse Snow Angels x max 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 –
One set of:
Ring Dips x 10-20 reps (unbroken)
*These must be strict and with a vertical torso and hips forward. Bending forward in the dip will prevent the stretching in the pecs at the bottom of the dip that we are looking for. To assist this correct position, try bending your knees to bring your feet up behind your butt and lower back.
Rest 30 seconds, then. . .
Every minute, on the minute, for 2 minutes (2 sets) of:
Dynamic Ring Dips or Kipping Ring Dips x 10 reps
*Make sure you use the scaling option with your feet on the floor or another stable surface.
Followed by. . .
One set of:
Ring Dip Negatives x 7 reps @ 52A1
______________________________________________________
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