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 –
For 60 seconds, perform one set of:
Mini Handstand or Mini Release Handstand x 10 reps
Option 1 –
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Cartwheel from Wall Practice x 30 seconds effort
Interval 2 – Three Quarter Handstand on Wall x 20-30 seconds
Interval 3 – Three Quarter Handstand (freestanding) x 5-8 reps
– – – – – – – –
Option 2 –
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Cartwheel from Wall Practice x 40 seconds effort
Interval 2 – Nose-To-Wall Handstand Hold x 30-40 seconds
Interval 3 – Handstand Practice x 40 seconds
– – – – – – – –
Followed by. . .
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Finger Presses x 15 reps
Interval 2 – Wall-Facing Handstand Shoulder Shrugs x 8-10 reps
*Hands should be as close to the wall as comfortable.
Additional information and tutorials –
Mini Handstand Tutorial
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 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Kipping Knees-To-Chest x 8 reps
Interval 2 – Straight Leg Bottom Balance x 15-20 seconds
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:
Chest-To-Bar Diagonal Hold x 40 seconds (or max effort, whichever is less)
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Chest-To-Bar Pull-Up Negatives x 6 reps @ 31A0
*If you find that you cannot control the speed of the descent of the pull-up please use your feet and legs as necessary as seen in the Pull-Ups Scaled video.
Interval 2 – C2B Elbow Drivers x 20 reps
Followed by. . .
One set of:
Chest-To-Bar Pull-Ups Scaled x 20 reps @ 1010
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.
*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 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Full Support Hold on Rings x 10-15 seconds
Interval 2 – Catch Position Hold x 10 seconds
*Accumulate time if necessary by placing feet on the floor when needed.
Interval 3 – Ring Dip Negatives x 4 reps @ 30A1
*Attempt to descend to the deepest part of the dip you can still control without falling off the rings. Use your legs on the floor for help if or when necessary.
Followed by. . .
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – False Grip Static Hang x 5-10 seconds (accumulate time if necessary)
Interval 2 – Ring Pull-Ups Scaled x 4-5 reps (with or without false grip)
Interval 3 – Squatted Muscle-Up Transition x 3-5 reps
*The squatted muscle-up transitions are the transition only. Shoulders should be as near to the rings as possible for the duration of the reps (no pull-up nor dip)
**Keep this movement slow and controlled. There should be no point in the movement that you feel you are utilizing momentum, and there should be no part of the movement that feels like you “drop” into a position.
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 30 seconds, for 4 minutes (2 sets) of:
Interval 1 – Snap Pulls x 5-8 reps (no swing, only arms pulling back)
Interval 2 – Supine Snap Pulls on Low Rings x 5-8 reps
Interval 3 – Pop Swing x 5 reps
*Swing should be extremely small and focus should be on vertical lift with feet low.
Interval 4 – Rowing Transition Lifter on Low Rings x 5 reps
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Ring Swings x 4.4 reps (8 swings total)
Interval 2 – Rowing Muscle-Up Transitions on Low Rings x 6 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 –
For 2 minutes, perform one set of:
Banded Scarecrow x 2 minutes
Followed by. . .
Option 1 –
Every 30 seconds, for 3 minutes (6 sets) of:
Kick-Up to Handstand on Wall Scaled x 3-5 reps
*A rep is considered a valiant effort to make contact with the wall, whether it’s by reaching with your foot as far as you can, making contact with the wall and find that difficult, or maybe you are trying to leave the box to place both feet on the wall. No matter your degree of performance, you do your best for 3-5 reps. If you fear this movement, this is your opportunity to push yourself just a little further than you have previously.
– – – – – – – –
Option 2 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Kick to Handstand on Wall x 3 reps (hold handstand up to three seconds)
Interval 2 – Elevated Knee Handstand Push-Up x 3-6 reps
– – – – – – – –
Followed by. . .
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Wall Slides x 10 reps @ 2030
Interval 2 – Reverse Snow Angels 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 –
*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 30 seconds for 6 minutes (4 sets) of:
Interval 1 – Full Support Hold x 10-15 seconds
*Accumulate time as needed by placing feet on the floor when you need to.
Interval 2 – Ring Dip Negatives x 3 reps @ 40A1
*Descend to the lowest part of the dip you can confidently control. The goal is to finish with the bottom of the shoulders lower than the top of the rings.
Interval 3 – Box Shoulder Shrugs x 10 reps
Followed by. . .
Option 1 –
Every 15 seconds, for 2 minutes (8 sets) of:
Catch Position Hold x 5 seconds
– – – – – – – –
Option 2 –
Every 15 seconds, for 2 minutes (8 sets) of:
Box Jump-Up To Low Catch x 5 seconds
– – – – – – – –
Followed by. . .
For 60 seconds, perform one set of:
Ring Dips with Scaling Option x max reps
___________________________________________________
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