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 3 minutes (3 sets) of:
Static Handstand Hold x 30 seconds
*If you lose your balance you may move your hands to regain that balance, then continue to hold for the remainder of the 30 seconds.
Followed by. . .
Every 30 seconds for 2 minutes (4 sets) of:
Frog Press to Handstand x 1-2 reps
*Try to press to the handstand then lower back to the frog stand to connect the reps rather than one rep at a time.
Followed by. . .
Every minute, on the minute, for 2 minutes (2 sets) of complex:
Strict Handstand Push-Up x 6-10 reps + Handstand Shoulder Shrugs x 10 reps
Followed by. . .
Option 1 –
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Back-To-Wall Donkey Kicks x 5 reps
*Attempt to reach full handstand before making contact with the wall.
Interval 2 – Side Pressing Handstand Hold x 20 seconds
*Remove your foot from the wall once balance is established.
– – – – – – – –
Option 2 –
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Back-To-Wall Donkey Kicks x 5 reps
*Attempt to reach full handstand before making contact with the wall.
Interval 2 – Static Handstand Hold x 20 seconds (no walking)
– – – – – – – –
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Rocking Box Bridges x 6 reps
*If you feel discomfort in your low back, turn the box higher until you don’t feel discomfort any longer. If you are a taller athlete you may even need to stack plates on the top of the box to elevate your feet (or even add a second box).
Interval 2 – Hand Plank Cross Knee-To-Elbow x 30 reps
*Shoulders should be leaning out past the hands for this exercise (hands beneath the chest).
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 4 minutes (4 sets) of:
Interval 1 – Kipping Toes-To-Bar x 5 reps (fast)
Interval 2 – Toes-To-Bar Candlestick Press x 3 reps (slow and controlled)
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 (2 sets) of:
Interval 1 – Narrow Grip Strict Chest-To-Bar Pull-Up x 2 reps
Interval 2 – Regular Grip Strict Chest-To-Bar Pull-Up x 2 reps
Interval 3 – Reverse Pull-Up x 2 reps
Rest 60 seconds, then. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – 3 x complex (attempt unbroken): Butterfly Chest-To-Bar Pull-Up + Bar Muscle-Up
Interval 2 – Jumping Chest-To-Bar Pull-Ups x 8-10 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.
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Strict Ring Muscle-Up x 2-4 reps
Interval 2 – Muscle-Up Rocking Transitions x 2-4 reps
Interval 3 – Tempo Ring Dips x 8 reps @ 21X1
*Keep your torso vertical and descend to the lowest possible point in the dip. Do not kip the ring dip.
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Ring Pull-Up Pulses (with false grip) x 8 reps
*Attempt to get the elbows to rise to wrist height during the top of the pulse.
Interval 2 – V-Up x 15 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 30 seconds, for 3 minutes (6 sets) of complex:
Kipping Ring Muscle-Up + Forward Roll (video is strict ring muscle-up)
Followed by. . .
Every 10 seconds, for 2 minutes (12 sets) of:
Mounting Ring Muscle-Up x 1 rep
*Finish the muscle-up with the least amount of dip possible.
Rest 60 seconds, then. . .
Every 30 seconds, for 2 minutes (4 sets) of complex:
Kipping Ring Muscle-Up + Shoulder Stand x 5 seconds
*Only place your feet on the straps if necessary to maintain balance. Elbows should be out to the sides to lean your upper arm against the strap for support.
Followed by. . .
One set of:
Movement 1 – Prone Cuban Press x 20 reps (full range)
Movements 2-7 – Prone Cuban Press x 20 reps (each of the six positions)
*Use 2.5 lb or 5 lb plates.
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 90 seconds, for 6 minutes (4 sets) of:
Handstand Push-Up to 8″/4″ Deficit x 6 reps @ 40X1
Rest 30 seconds, then. . .
For 30 seconds, perform one set of:
Strict Handstand Push-Up (no deficit) x max reps
*Attempt to go unbroken for the full 30 seconds. Rest in the extended handstand position if or when rest is necessary.
Followed by. . .
Every minute, on the minute, for 2 minutes (1 set) of complex:
Interval 1 – Wall Climb Up + Single Leg Thigh Taps x 30 reps + Wall Climb Down
Interval 2 – Wall-Facing Handstand Push-Ups x 4-8 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 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Dynamic or Kipping Ring Dips x 8 reps
Interval 2 – Catch Position Hold x 20 seconds
*Lower yourself as far as possible without falling through the rings. You may even find that your hands will move out to the sides of your shoulders to achieve your lowest position. If you are using low rings, focus on trying to get your knees as close to the floor as possible.
Followed by. . .
Every 45 seconds, for 6 minutes (4 sets) of:
Interval 1 – Dynamic Push-Ups on Floor x 8-10 reps
Interval 2 – Tempo Ring Dips x 4 reps @ 4111
Followed by. . .
For 60 seconds, perform one set of:
Ring Dips with Scaling Option x max reps
Immediately followed by. . .
For 60 seconds, perform one set of:
Wide Grip Push-Ups x max 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