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 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Kick to Handstand on Wall Scaled x 20 seconds effort
Interval 2 – Donkey Kicks x 6 reps
– – – – – – – –
Option 2 –
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Kick to Handstand on Wall x 4-5 reps
Interval 2 – Donkey Kicks x 6 reps
– – – – – – – –
Followed by. . .
Option 1 –
Every 30 seconds, for 2 minutes (4 sets) of:
Three Quarter Handstand Hold on Wall x 15 seconds
*Challenge yourself by climbing a little closer to the wall each set.
– – – – – – – –
Option 2 –
Every 30 seconds, for 2 minutes (4 sets) of:
Wall Climb x 2 reps
*Make your best attempt to touch your nose to the wall, yet avoid your legs or torso touching; only feet and nose touch the wall.
– – – – – – – –
Followed by. . .
One set of:
Finger Presses x 30 reps @ 2020
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 – Banded Reverse V-Up x 7 reps
*Use a light band.
Interval 2 – Kipping Knees-To-Chest x 7 reps
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Elbow Jacks x 15 reps
*Thighs should touch the floor twice per rep (legs apart and legs together).
Interval 2 – Straight Body Ceiling Reaching Crunches x 20 reps
Followed by. . .
For 60 seconds, perform one set of:
Bouncing Knees-To-Chest x max reps (Goal:40-50 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 (2 sets) of:
Interval 1 – Half Pull-Up x 4 reps
*Place your feet on a box or the floor if necessary. Half pull-up is achieved when arms bend 90*.
Interval 2 – Lat Insertion Pull-Ups x 5 reps
Interval 3 – Chest-To-Bar Pull-Ups Scaled x 6 reps
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Jumping Pull-Ups x 6-10 reps
*Use extreme caution to avoid arms straightening too abruptly. Keep the bar low enough that you can land, then squat to full elbow extension, then jump. You should never drop to complete arm extension without the use of your feet and legs.
Interval 2 – Chest-To-Bar Elbow Drivers x 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.
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.
One set of:
Extensor Stretch for False Grip x 30 seconds
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Ring Dips with Scaling Option x 3-5 reps
Interval 2 – Squatted Muscle-Up Transitions x 4 reps
Followed by. . .
Three sets of:
Strict Muscle-Up attempt x 1 rep
Rest 20 seconds between attempts.
*Cheating the strict ring muscle-up is OKAY! Here’s a video on how I recommend you cheat. This can help you learn the movement pattern associated with a legitimate strict ring muscle-up, so cheating is fine here 🙂
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Ring Pull-Up Negatives (false grip preferred – neutral grip okay) x 4-6 reps @ 30A1
*Place your feet on the floor if you need assistance with the negative pull-up.
Interval 2 – Banded Strict Muscle-Up x 8-10 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 2 minutes (2 sets) of:
Interval 1 – Scap Pull-Ups on Rings x 8-10 reps (static, no swing)
Interval 2 – Ring Swings x 5 reps
*This is a warm-up, so keep swing small and arms behind your ears throughout.
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Supine Snap Pulls on Low Rings x 10 reps
Interval 2 – Dynamic Ring Row x 8 reps
Rest 30 seconds, then. . . (choose one option based on equipment or preference)
Option One –
On rings with short straps (straps as long or shorter than the distance between your shoulders and your feet):
Three sets of:
Kipping Muscle-Up Attempt x 1 rep
*Be very aggressive with the snap pull before the transition. The snap pull should be simultaneous with hip extension.
*Rest at least 20 seconds between sets.
Option 2 –
On rings with long straps (straps as long or longer than the distance between your shoulders and your feet):
Three sets of:
Two-Step Ring Muscle-Up attempt x 1 rep
*Keep your body long through the supine position and attempt a slight pause prior to the dynamic ring row and snapping your feet beneath you.
*Rest at least 20 seconds between sets.
Followed by. . .
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Box Jump-Up to Full Support on Rings x 4-6 reps
Interval 2 – Catch Position Dips on Low Rings x 4-6 reps
Interval 3 – Full Support Hold x 10 seconds
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 –
If you are not familiar with the process of handstand push-up negatives and the safety precautions associated with the movement, please watch this VIDEO.
For 60 seconds, perform one set of:
Med Ball Thoracic Opener x 45 seconds
*If you have more time, relax in this position for as long as you’d like to allow the body to bend around the med ball.
Followed by. . .
Option 1 –
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Headstand Practice (against wall) x 20 seconds
Interval 2 – Kick to Handstand on Wall Scaled x 20-30 seconds effort
– – – – – – – –
Option 2 –
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Headstand Practice (against wall) x 20 seconds
Interval 2 – Back-To-Wall Handstand Hold x 20 seconds effort
– – – – – – – –
Followed by. . .
Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Reverse Snow Angels x 10 reps @ 2020
Interval 2 – Elevated Knee Handstand Push-Ups x 6-8 reps
– – – – – – – –
Option 2 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Reverse Snow Angels x 10 reps @ 2020
Interval 2 – Handstand Push-Up Negative x 3-4 reps @ 30A1
– – – – – – – –
Followed by. . .
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Wall Slides x 6 reps @ 2020
Interval 2 – Headstand Practice (against wall) x 10-15 seconds
Rest 60 seconds, then. . .
Option 1 –
For 60 seconds, perform one set of:
Elevated Knee Handstand Push-Ups x max reps
– – – – – – – –
Option 2 –
For 60 seconds, perform one set of:
Hamstring Curl Handstand Push-Up 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 –
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 2 minutes (2 sets) of:
Interval 1 – Ring Dip Negatives x 5 reps @ 40A0
Interval 2 – Full Support Hold x 10-20 seconds
*Challenge yourself to complete all 20 seconds.
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Ring Dips with Scaling Options x 4-6 reps
Interval 2 – Catch Position Knees-To-Chest x 5 reps
Followed by. . .
For 60 seconds, perform one set of:
Reverse Snow Angels 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