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 4 minutes (2 sets) of:
Interval 1 – Finger Presses x 15-20 reps
Interval 2 – Wall Climb x 4 reps
*One second hold at full handstand position.
Followed by. . .
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Wall-Facing Split Handstand Hold x 20-30 seconds
Interval 2 – Back-To-Wall Split Handstand Hold x 20-30 seconds
Followed by. . .
For 60 seconds, perform one set of:
Handstand Shoulder Shrugs x max 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 Toes-To-Bar x 3-5 reps (FAST)
Interval 2 – Elbow Jacks x 15 reps
Followed by. . .
Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Bouncing Knees-To-Chest x 40 reps
Interval 2 – Straight Body Ceiling-Reaching Crunches x 30 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 –
Option 1 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Kipping Half Toes-To-Bar x 4 reps
Interval 2 – Chest-To-Bar Pull-Up Negatives x 3 reps @ 31A1
– – – – – – – –
Option 2 –
Every 20 seconds, for 3 minutes (9 sets) of complex:
Kipping Chest-To-Bar Pull-Up + Butterfly Chest-To-Bar Pull-Up x 2 reps
*Please watch the “How to butterfly chest-to-bar” video at the end of this section.
– – – – – – – –
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets)
Chest-To-Bar Pull-Ups with Scaling Option x 12 reps
Followed by. . .
For 60 seconds, perform one set of:
Jumping Chest-To-Bar Pull-Ups x max reps
*Try to have your pull-up bar at forehead height or slightly higher. Each rep should start from a straight arm position beneath the bar by squatting with your legs.
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.
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Squatted Muscle-Up Transitions x 5 reps
Interval 2 – Pause Ring Dips x 2-4 reps (one second pause at the bottom of the dip)
Followed by. . .
For 60 seconds, perform one set of:
V-Ups x 15-20 reps
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of:
Strict Muscle-Up x 1-2 reps
*If you are not sure if you should start with one or two reps, start with one and if you are feeling strong enough after three sets, perform two. If you struggle with these, cheat the strict ring muscle-up as shown at the bottom of this section “How to Cheat a Strict Ring Muscle-Up”.
Followed by. . .
For 60 seconds, perform one set of:
Ring Pull-Ups with False Grip x max reps
*Attempt to lift the elbows as high as the wrists at the top of the pull-up.
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 2 minutes (2 sets) of:
Rowing Transition Lifters on Low Rings x 10 reps
*Set the rings high enough that you can allow your butt to reach for the floor without making contact. Keep your eyes focused across the room in front of you throughout the drill.
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Snap Pulls x 10 reps
*Static hang, no swing.
Interval 2 – Pop Swing x 5 reps
*As tempting as it may be to swing big, keep these swings VERY small and focus on upward lift/bounce during the hip extension. Arms should remain behind the ears throughout
Rest 60 seconds, then. . .
Every minute, on the minute, for 4 minutes (4 sets) of:
Kipping Ring Muscle-Up x max reps (unbroken)
*Once you fail a rep, rest the remainder of the minute.
Followed by. . .
Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Box Jump-Up to Full Support on Rings x 10 reps
*Start from a squat with your knuckles pointing toward the ceiling so as to have to adjust your grip once above the rings.
Interval 2 – Banded Face Pulls x 20 reps
– – – – – – – –
Option 2 – (All items below)
Every 15 seconds, for 2 minutes (8 sets) of:
Mounting Ring Muscle-Up x 1 rep
Immediately followed by. . .
For 2 minutes, perform one set of:
Banded Face Pulls x 60 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 –
If you are not familiar with the process of handstand push-up negatives, please watch this VIDEO.
For 60 seconds, perform one set of:
Donkey Kick Burpees x 15 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Kick-Up to Handstand on Wall x 5 reps
*Be aggressive. Kick up, feet together, kick back down.
Interval 2 – Reverse Snow Angels x 10 reps @ 1010
Followed by. . .
Every 10 seconds, for 60 seconds (6 sets) of:
Handstand Push-Up Negative x 1 rep @ 40A2
Followed by. . .
Every 10 seconds, for 60 seconds (6 sets) of:
Strict Handstand Push-Up x 1 rep
Followed by. . .
Every 60 seconds, for 3 minutes (3 sets) of:
Strict Handstand Push-Up x max reps in 30 seconds
*These reps do not need to be unbroken and you can break-up the reps as you wish.
Followed by. . .
For 60 seconds, perform:
Strict Handstand Push-Up (singles) x max reps
*On singles, as soon as your second foot meets the wall begin your descent. Once your arms are back to full extension at the top of the handstand push-up, kick down immediately, swing your arms back one time then kick up into your next handstand push-up.
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 10 seconds, for 2 minutes (12 sets) of:
Ring Dip x 1 rep
*Insure that you are reaching full depth and complete extension on each rep.
Followed by. . .
Every 15 seconds, for 2 minutes (1 set) of:
Interval 1 – Full Support Hold x 5 seconds
Interval 2 – Catch Position Hold x 5 seconds
Interval 3 – Full Support Hold x 10 seconds
Interval 4 – Catch Position Hold x 5 seconds
Interval 5 – Full Support Hold x 15 seconds (lower directly into the catch position from here)
Interval 6 – Catch Position Hold x 5 seconds
Interval 7 – Full Support Hold x 10 seconds
Interval 8 – Catch Position hold x 5 seconds
Followed by. . .
Every 20 seconds, for 2 minutes (12 sets) of:
Ring Dip x 3 reps
*Be sure to go to full depth with your knees and hips. Avoid bending at the hips and dropping your chest downward (vertical torso)
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Catch Position Dips x 8-10 reps
Followed by. . .
For 60 seconds, perform one set of:
Full Support Hold x max effort
*Keep your arms as straight as absolutely possible during this movement.
Followed by. . .
One set of:
Twisted Cross x 60 seconds (30 seconds each side)
________________________________________________________
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