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 minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Donkey Kicks to Wall (3 stage) x 6-10 reps
*Try to control your descent to the floor, landing as softly and quietly as possible.
Interval 2 – Kick to Handstand on Wall Scaled x 20-30 seconds effort
*Only perform this exercise as long as you feel safe and in control of the movement. If you feel weak or scared, simply stop and rest.
– – – – – – – –
Option 2 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Back-To-Wall Handstand Hold x 10-20 seconds
Interval 2 – Kick to Freestanding Handstand Practice x 30-40 seconds effort
*Use this interval to work on proper hand and foot positioning for the handstand to create consistency. Keep your legs split apart so you know that you will return to your foot side and not worry about falling over.
– – – – – – – –
Followed by. . .
For 60 seconds, perform one set of:
Frog Stand x max effort
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 –
Starting from a standing position prior to jumping to a bar is an important part of setting yourself up with good rhythm for your bar work. If you do not know where to jump to the bar from, please watch this VIDEO.
One set of:
Pike Stretch x 45 seconds
Followed by. . .
Every 10 seconds, for 2 minutes (12 sets) of:
Kipping Half Toes-To-Bar x 2 reps
*Utilize the target reach swing to attempt to find rhythm in your kipping movement. Both reps should feel relatively identical.
Rest 60 seconds, then. . .
For 60 seconds, perform one set of:
Kipping Half Toes-To-Bar x max reps
*Don’t worry about the height of your leg swing, but focus on having straight legs whenever they aren’t bent behind you during the loading phase.
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Bouncing Knees-To-Chest x 15 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 –
*There are a total of 60 scaled chest-to-bar pull-ups in this section. Be sure to achieve full range of motion for each rep. Use your legs as much as necessary and keep your body as vertical as possible (basically, cheat the movement if necessary to finish).
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Chest-To-Bar Pull-Up Scaled x 15 reps @ 1010
Interval 2 – Chest-To-Bar Elbow Drivers x 20 reps
*This is more like a static hold for your arms with a chest bump to the bar by arching your thoracic spine.
Followed by. . .
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Chest-To-Bar Pull-Up Scaled x 15 reps @ 1010
Interval 2 – Chest-To-Bar Diagonal Hold x 30 seconds
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.
Option One –
Every 15 seconds, for 6 minutes (6 sets) of:
Interval 1 – False Grip Static Hang x 5 seconds
Interval 2 – Catch Position Hold on Low Rings x 5 seconds
*Place your feet on the floor and use them as needed.
Interval 3 – Full Support Hold on Low Rings x 10 seconds
Interval 4 – Ring Dips with Scaling Option x 3 reps
– – – – – – – –
Option Two –
Every 30 seconds, for 6 minutes (3 sets) of:
Interval 1 – Ring Pull-Up Negatives with False Grip x 4 reps @ 40A0
Interval 2 – Catch Position Hold x 5-10 seconds
Interval 3 – Full Support Hold x 10-15 seconds
Interval 4 – Ring Dips with Scaling Options x 8 reps
– – – – – – – –
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Squatted Strict Muscle-Up Transitions x 4 reps
Interval 2 – Band Assisted Strict Muscle-Up Transitions x 3 reps
Rest 30 seconds, then. . .
For 30 seconds, perform one set of:
Box Jump to Full Support on Rings x max 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 –
For 60 seconds, perform one set of:
Ring Hang Warm-Up
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Ring Swings (small) x 6 reps
Followed by. . .
Option One –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Kipping Ring Muscle-Up Transition with Feet on Floor x 5 reps
Interval 2 – Dynamic Ring Row x 10 reps
– – – – – – – –
Option Two –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Muscle-Up Transition with Feet on Box x 3 reps
*These may be difficult. Raise the rings or use a shorter box to make the movement easier if needed.
Interval 2 – Dynamic Ring Row x 8 reps
– – – – – – – –
Followed by. . .
Every minute, on the minute, for 3 minutes (1 set) of:
Interval 1 – Prone Cuban Press for Ring Muscle-Up (full range) x 6-8 reps
Interval 2 – Reverse Dips on Box x 15 reps
Interval 3 – Snap Pull (no swing) x 15 reps
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 30 seconds, for 60 seconds (1 set) of:
Interval 1 – Hand Plank Shoulder Circles x 15 seconds (clockwise)
Interval 2 – Hand Plank Shoulder Circles x 15 seconds (counterclockwise)
Followed by. . .
Option One (If you have not yet learned how to kick to handstand on the wall without assistance) –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Kick-Up to Handstand on Wall Scaled x 30 seconds effort
*Please rest if you need to, even if you haven’t finished the 30 seconds.
Interval 2 – Wall Slides x 5 reps @ 3030
– – – – – – – –
Option Two (If you are comfortable kicking up to a handstand against a wall and can perform it safely) –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Back-To-Wall Handstand Hold x 10-20 seconds
Interval 2 – Rocking Box Bridge x 30 seconds effort
– – – – – – – –
Followed by. . . .
Option 1 –
Every 30 seconds, for 4 minutes (8 sets) of:
Elevated Knee Handstand Push-Up x 5 reps
– – – – – – – –
Option 2 –
Every 30 seconds, for 4 minutes (8 sets) of:
Elevated Foot Handstand Push-Up x 3-5 reps
– – – – – – – –
Option 3 –
Every minute, on the minute, for 4 minutes (4 sets) of:
Hamstring Curl Handstand Push-Up x 4-8 reps
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Wall-Facing Handstand Shoulder Shrugs x 20 reps
*You do not need to be completely vertical for this exercise to be beneficial. You may place your hands as close to the wall as you feel comfortable.
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 20 seconds, for 2 minutes (3 sets) of:
Interval 1 – Full Support Hold on Rings x 5-10 seconds
Interval 2 – Ring Dips with Scaling Option x 4 reps
*Insure full range of motion from top of the dip to the lowest point of the dip.
Followed by. . .
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Elbow Plank x 20 seconds
Interval 2 – Incline Push-Ups on 30″ Box x 10 reps
Interval 3 – Ring Dips with Scaling Option x 5 reps
Followed by. . .
For 60 seconds, perform one set of:
Reverse Grip Hand Plank x 60 seconds
*There is a possibility that this exercise may cause elbow pain. If your arms have a tendency to hyperextend, begin the exercise with a slight bend in your elbows and hold that bend for the duration of the exercise while leaning past your hands as much as you can without falling.
_____________________________________________________________
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