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 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Three-Quarter Handstand on Wall x 10-15 seconds
Interval 2 – Mini Release Handstand x 6 reps (tutorial at end of section)
Followed by. . .
Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Med Ball Thoracic Opener x 40 seconds
Interval 2 – Kick to Handstand on Wall Scaled x 40 seconds (max effort)
– – – – – – – –
Option 2 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Med Ball Thoracic Opener x 40 seconds
Interval 2 – Back-To-Wall Handstand Hold x 30 seconds (or max effort – whichever is less time)
Additional information and tutorials –
Mini Release Handstand Tutorial
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 6 minutes (3 sets) of:
Interval 1 – Bouncing Knees-To-Chest x 30 reps
Interval 2 – Seated Piked Double Leg Lifts x 10 reps
Followed by. . .
Spend 60 seconds working on a Pike Stretch
for hamstring flexibility.
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 minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – C2B Elbow Drivers x 30 reps
Interval 2 – Chest-To-Bar Pull-Up Scaled @ 2020 x 8-10 reps
– – – – – – – –
Option 2 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – C2B Elbow Drivers x 40 reps
Interval 2 – Chest-To-Bar Pull-Ups Scaled with Zero Assistance Negative @ 2020 x 8-10 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 –
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Ring Pull-Up Scaled (with false grip) x 5 reps
Interval 2 – False Grip Static Hang
x 10 seconds
Interval 3 – Full Support Hold on Low Rings x 10-15 seconds
*Use your feet if necessary but as little as possible.
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Ring Muscle-Up Negatives Scaled x 6-8 reps (slow and controlled)
Interval 2 – Squatted Muscle-Up Transitions x 6-8 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 minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Ring Swings x 10 reps
*Please watch full tutorial below.
Interval 2 – Elbow Drops on Boxes x 10 reps
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Snap Pulls x 10 reps + Pop Swings x 6-10 reps
*No swing for the snap pull, and only a controlled arch during the pop swing (no actual swinging please).
Interval 2 – Rowing Muscle-Up Transitions x 6-10 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 handstand push-up negatives and tempo, please watch this VIDEO.
Option 1 –
Spend 2 minutes working on Kick to Handstand on Wall Scaled.
– – – – – – – –
Option 2 –
Every 10 seconds for two minutes (12 sets) of:
Kick to Handstand on Wall x 1 rep
*Do not hold this handstand, rather get used to kicking up quickly and coming down quickly and consistently.
– – – – – – – –
Followed by. . .
Option 1 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Med Ball Thoracic Opener x 30 seconds
Interval 2 – Elevated Knee Handstand Push-Ups x 10 reps
– – – – – – – –
Option 2 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Rocking Box Bridge x 10 reps
Interval 2 – Handstand Push-Up Negative x 5 reps @ 40A1
*Please use EXTREME caution while performing the handstand push-up negatives. Your neck is fragile and any sudden impact on your head during this movement can cause injury to your neck. If you find that you are dropping onto your head, please either lessen the amount of reps per set or default to Option 1 above.
– – – – – – – –
Followed by. . .
Option 1 – (if you do not yet have a strict handstand push-up)
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Piked Handstand Hold on Wall x 15-30 seconds
*It’s okay if your can’t get your butt over your shoulders, but get as close as you can.
Interval 2 – Wall Slides x 10 reps @ 2020
– – – – – – – –
Option 2 – (If you can do at least one strict handstand push-up)
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Hamstring Curl Handstand Push-Up x 3-5 reps
Try to stack your boxes as close to chin height as possible. If they are too high or too low this drill is very difficult.
Interval 2 – Wall Slides x 10 reps @ 2020
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 minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Full Support Hold on Rings x 25 seconds (accumulate time if necessary)
Interval 2 – Catch Position Dips Scaled x 20 reps
*Please use the scaling option shown HERE.
Followed by. . .
For two minutes, perform one set of:
Ring Dip Negatives x max effort @ 32A0 (3 second descent, 2 seconds in catch position)
_________________________________________________
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