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 6 minutes (3 sets) of:
Interval 1 – Shoulder Supported Handstand Hold x 20-30 seconds effort
Interval 2 – Elbow Supported Handstand Hold x 20-30 seconds effort
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Side Pressing Handstand Hold x 20-30 seconds effort
Interval 2 – Static Handstand Hold x 30-40 seconds 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 –
Every minute, on the minute, for 4 minutes (1 set) of:
Interval 1 – Toes-To-Bar Candlestick Press x 1-3 reps
Interval 2 – Strict Toes-To-Bar x 3-5 reps
Interval 3 – Kipping Toes-To-Bar x 10 reps (accumulate reps as necessary)
Interval 4 – V-Up x 60 seconds for max 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 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Chest-To-Bar Pull-Up Negative x 6-8 reps @ 31A1
Interval 2 – Strict Pull-Up x 3-5 reps
Followed by. . .
Option 1 –
Every minute, on the minute, for 2 minutes (2 sets) of:
Sets of 2 or 3 Kipping Chest-To-Bar Pull-Ups x max sets in 40 seconds
– – – – – – – –
Option 2 –
Every minute, on the minute, for 2 minutes (2 sets) of:
Butterfly Chest-To-Bar Pull-Ups x max reps
*If these are new to you, use this time to play with the technique of the butterfly C2B.
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 3 minutes (3 sets) of:
Interval 1 – Box Jump-Up to Full Support on Rings x 4-5 reps
Interval 2 – Ring Pull-Up Negatives with False Grip x 3 reps @ 40A1
Followed by. . .
For 2 minutes, complete one set of:
Strict Muscle-Up x max effort
*Try to get as many reps as possible within the 2 minutes. You may approach this however you choose.
Rest 2 minutes, then. . .
Option 1 –
Every minute, on the minute, for 4 minutes (4 sets) of complex:
Box Jump-Up to Full Support + Ring Muscle-Up Negative x 4 reps (slow and controlled descent)
*Be sure to descend to the lowest point possible in the dip negative before initiating the transition negative. This should help you better control the speed of descent.
– – – – – – – –
Option 2 –
Every 30 seconds, for 4 minutes (8 sets) of complex:
Strict Ring Muscle-Up x 1 + Ring Dip x 2 reps
– – – – – – – –
Followed by. . .
For 60 seconds, perform one set of:
Banded Strict Muscle-Ups x 15 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 2 minutes (2 sets) of:
Rowing Transition Lifters on Low Rings x 8 reps
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Snap Pulls
x 10 reps (no swing)
Interval 2 – Pop Swing x 5 reps
*Keep this swing as small as possible while still creating upward lift via hip extension. A swing too large will not train the movement pattern necessary for the hip driving kipping ring muscle-up.
Rest 60 seconds, then. . .
Every minute, on the minute, for 2 minutes (2 sets) of:
Kipping Ring Muscle-Up x max effort
Followed by. . .
For 2 minutes, perform one set of:
Prone Cuban Press (full range) x 20 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 60 seconds, perform one set of:
Kick to Handstand on Wall x max reps
Followed by. . .
Every 20 seconds, for 2 minutes (6 sets) of:
Strict Handstand Push-Up x 1-3 reps
*Not each set needs to be the same amount of reps.
Rest 60 seconds, then. . .
Every 15 seconds, for 3 minutes (12 sets) of:
Strict Handstand Push-Up x 1-2 reps
Rest 60 seconds, then. . .
Every 10 seconds, for 3 minutes (18 sets) of:
Strict Handstand Push-Up x 1 rep
*If you fail a rep, wait a full interval or more then continue when you are completely ready and confident that you will make the next rep.
**If you completed the greatest amount of all prescribed reps, congratulations on performing 60 strict handstand push-ups!**
Followed by. . .
For 60 seconds, perform one set of:
Reverse Snow Angels x max reps (FAST)
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 15 seconds, for 60 seconds (4 sets) of complex:
Ring Dip x 2 reps + Full Support Hold x 5 seconds
Rest 60 seconds, then. . .
One set of:
Ring Dips with Scaling Option x max unbroken reps
*Go until failure but do not sacrifice the vertical positioning of your torso.
Rest 60 seconds, then. . .
Every 30 seconds for 2 minutes (4 sets) of:
Push-Up to 8″ Deficit x 5 reps
Followed by. . .
One set of:
Interval 1 – Box Shoulder Shrug Circles (forward) x 30 seconds
Interval 2 – Rest 30 seconds
Interval 3 – Box Shoulder Shrug Circles (backward) x 30 seconds
Rest 30 seconds, then. . .
One set of:
Full Support Hold (on rings) x max effort (unbroken)
______________________________________________
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