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 –
Spend 2 minutes working on proper hand and foot placement for a Kick to Handstand.
*Static handstand holds require hands to have fingers facing forward to support balance. For further explanation please refer to the “Proper Hand Placement for Handstand Work” video below.
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of:
Three-Quarter Handstand on Wall x 15 seconds
*If having your body at a 45 degree angle is too easy, increase the difficulty by moving your hands closer to the wall and your feet higher up the wall.
Followed by. . .
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Donkey Kicks x 10 reps
Interval 2 – Finger Presses x 20 reps @ 1010
Interval 3 – Hand Plank Shoulder Taps x 30 reps
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 – Kipping Swings on Bar x 6-8 reps
Interval 2 – Bouncing Knees-To-Chest x 10 reps
Followed by. . .
One set of:
Kipping Half Toes-To-Bar x max (unbroken) reps
*Though this is called a “half toes-to-bar” the goal is to increase the height of the feet during the reps with straight legs and maintaining rhythm.
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 5 minutes (5 sets) of:
Interval 1 – Chest-To-Bar Diagonal Hold x 20 seconds
Interval 2 – C2B Elbow Drivers x 20 reps
Interval 3 – Chest-To-Bar Pull-Up Scaled (with zero assistance negative) x 3 reps @ 2020
*If you find that the negative portion of the pull-up is too difficult to control, place your feet on the floor and use your leg strength as necessary to insure a smooth and controlled descent.
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 –
*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 minute, on the minute, for 3 minutes (3 sets) of:
Squatted Muscle-Up Transitions x 4-6 reps @ 2020
*This movement is only the transition. It starts in a deep dip position (“catch position”) and lowers to the top of the pull-up position with a false grip. Do not include the pull-up or the dip in this exercise.
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Head-Butt Push-Ups x 20 reps
Interval 2 – Ring Dip Negatives x 6 reps @ 32A1
*If at any time you feel a loss of control during the descent, place your feet on the floor and use your legs as necessary to control the negative.
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 minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Ring Swings x 10 reps
Interval 2 – Prone Cuban Press (full range) x 5 reps
Followed by. . .
Every 30 seconds for 3 minutes, (2 sets) of:
Interval 1 – Reverse Pull Warm-Up (movement “1”) x 10 reps
Interval 2 – Reverse Pull Warm-Up (movement “2”) x 10 reps
Interval 3 – Reverse Pull Warm-Up (movement “3”) x 5 reps
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Large Ring Swings x 6 reps
Interval 2 – Cast Swing x 1.1.1.1 (single reps x 4)
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 –
Option 1 –
Every 90 seconds, for 9 minutes (2 sets) of:
Interval 1 – Elevated Knee Handstand Push-Up x 10 reps
Interval 2 – Kick to Handstand on Wall Scaled x 10 reps (or 40 seconds effort, whichever occurs first)
Interval 3 – Headstand Kick-Ups to Wall x 45 seconds effort
*If at any time you feel pain in your neck, abort the movement immediately.
– – – – – – – –
Option 2 –
Every 90 seconds, for 9 minutes (2 sets) of:
Interval 1 – Rocking Box Bridges x 10-15 reps
Interval 2 – Elevated Foot Handstand Push-Ups x 10 reps
Interval 3 – Headstand on Wall x 30-45 seconds
*If at any time you feel pain in your neck, abort the movement immediately.
– – – – – – – –
Followed by. . .
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Headstand Kipping Pulses x 10 reps
Interval 2 – Wall-Facing Handstand Shoulder Shrugs x 10 reps
Interval 3 – Freestanding Kick to Handstand Practice x 20 seconds effort
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 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Reverse Dips on Box x 15 reps
Interval 2 – Full Support Hold x 15 seconds + Catch Position Hold x 5 seconds
Followed by. . .
Every minute, on the minute, for 2 minutes (2 sets) of:
Ring Dips with Scaling Option x 8 reps @ 21X1
______________________________________________
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