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 2 minutes (2 sets) of complex:
3 contiguous sets of: Handstand Walk x 2 meters + Static Handstand Hold x 5-10 seconds (6 meter walk total, 15-30 seconds static hold total)
Followed by. . .
Option 1 –
Every minute, on the minute, for 2 minutes (2 sets) of complex:
3 contiguous sets of: Wall-Facing Strict Handstand Push-Up x 2-5 reps + Static Handstand Hold x 5 seconds
*From the completion of the last handstand push-up, balance off the wall for at least 5 seconds, then return to the wall to continue the handstand push-ups. Continue this pattern until you have completed all three sets.
– – – – – – – –
Option 2 –
Every minute, on the minute, for 2 minutes (2 sets) of complex:
Freestanding Handstand Push-Up (strict) x 1-3 reps + Static Handstand Hold x 5-10 seconds
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 minute, on the minute, for 4 minutes (4 sets) of complex:
Toes-To-Bar x 10 reps + Bar Muscle-Up x 2-4 reps
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Med Ball Toes-To-Bar x 6-8 reps
Interval 2 – Dragon Flag Negatives x 8 reps @ 40A0
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 –
For 60 seconds, perform one set of:
Wide Grip Chest-To-Bar Pull-Ups x 6-10 reps
Rest 60 seconds, then. . .
Option 1 –
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Pull-Up Pulses x 10 reps
Interval 2 – Butterfly Chest-To-Bar Pull-Ups x 4-6 reps
– – – – – – – –
Option 2 –
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Chest-To-Bar Pull-Up Pulses x 10 reps
Interval 2 – Butterfly Chest-To-Bar Pull-Ups x 10 reps
– – – – – – – –
Rest 60 seconds, then. . .
Every minute, on the minute, for 2 minutes (2 sets) of complex:
Butterfly Chest-To-Bar Pull-Up x 4 reps + Bar Muscle-Up x 4 reps
Additional information and tutorials –
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.
For 60 seconds, perform one set of:
Extensor Stretch for False Grip
x 45-60 seconds.
Followed by. . .
Every 30 seconds, for 60 seconds (2 sets) of:
Strict Ring Muscle-Up x 3 reps
Rest 60 seconds, then. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Muscle-Up Rocking Transitions x 2-4 reps
Interval 2 – Ring Pull-Up with False Grip x 5-8 reps @ 21X0
*At the top of the pull-up pronate your hands until your elbow is as high as your wrist by pressing downward on the rings.
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Strict Muscle-Up (with tempo negative) x 3 reps @ 61X1
*Pull into the muscle-up with speed, but spend two seconds per each phase of the negative (2 second dip negative, 2 second transition negative, 2 seconds pull-up 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 –
If you are not familiar with the Rising to Rowing Muscle-Up technique, please watch this VIDEO.
Every 15 seconds, for 3 minutes (12 sets) of:
Mounting Ring Muscle-Up x 1 rep
*Catch each muscle-up as high as possible while still showing a small portion of dip. A judge can call a no-rep on a muscle-up that has no dip.
Rest 60 seconds, then. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Kipping Ring Muscle-Up x 20 seconds (max reps)
Immediately followed by. . .
For 60 seconds, perform one set of:
Kipping Ring Muscle-Up x max reps
*Build volume however you think you will get the most reps out of the minute.
Additional information and tutorials –
The Value of Ring Swings and Ring Swing Tutorial
The Mounting Ring Muscle-Up Tutorial
Pop Swing Tutorial
The No Zone
Session Three
A.
Handstand Push-Up Progressions –
Every 10 seconds, for 60 seconds (6 sets) of:
Strict Handstand Push-Up x 3 reps
Rest 60 seconds, then. . .
Every 30 seconds, for 4 minutes (8 sets) of:
Strict Handstand Push-Up with 8″/4″ Deficit x 3-5 reps
Followed by. . .
Every minute, on the minute, for 4 minutes (4 sets) of:
Strict Handstand Push-Up with 4″/0″ Deficit x 4-6 reps @ 40X0
Rest 60 seconds, then. . .
Every minute, on the minute, for 3 minutes (1 set) of:
Interval 1 – Strict Handstand Push-Up x max reps (unbroken)
*Once you break, rest for the remainder of the interval.
Interval 2 – Box Bridged Handstand Push-Up with 4″ Deficit x max reps (unbroken)
*Set the box on its tallest side, and consider adding plates to keep your back from arching uncomfortably. Once you break, rest for the remainder of the interval.
Interval 3 – Kipping Handstand Push-Up x max reps (unbroken)
*Use caution not to come down onto your head too hard. If you feel any pain or lose tension and/or control on the descent, stop immediately.
Additional information and tutorials –
Handstand Push-Up Negatives and Tempo
Breaking Down the Handstand Push-Up
B.
Ring Dip Progressions –
Every minute, on the minute, for 2 minutes (2 sets) of:
Tempo Ring Dips x 8 reps @ 31X1
*Keep your hips forward so they stay beneath your shoulders.
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Catch Position Dips x 20 reps
Interval 2 – Dynamic Ring Dips x 10 reps
*Descend to the absolute lowest point of the dip you possibly can without falling through, then use your legs on the floor or a box to help dynamically drive up to the top of your dip. By sinking as low as possible and driving from the bottom of the dip with your legs, you are strengthening the position that left many men in the 2017 Regionals competitions with torn pectoral insertion points. The object here is to build strength to help prevent that injury.
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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 it’s 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