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 – Rocking Box Bridge x 10 reps or Wall Bridge x 10 seconds
*Turn the box so it is on its tallest position. Only perform the wall bridge if you have mobility issues that will not allow you to comfortably perform the rocking box bridge.
Interval 2 – Back-To-Wall Handstand Finger Press Away x 5-10 reps
Followed by. . .
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Wall-Facing Split Handstand Hold
x 20 seconds
Interval 2 – Elbow Supported Handstand Hold x 20 seconds
Rest 60 seconds, then. . .
For 60 seconds, perform one set of:
Static Handstand Hold x max effort
*Walking on your hands to find balance is okay, but the object is to maintain a handstand without walking.
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 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Pike Stretch x 30 seconds
Interval 2 – Strict Toes-To-Bar x 3-5 reps
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Straddle-Up on Bar x 4-8 reps
*You may turn sideways beneath the bar and use a mixed grip to straddle lift with the bar ultimately between your feet if you do not have enough space to your sides to do the exercise as shown in the video. If you cannot lift your legs as far as the demo video shows, just lift as high as you can and lower down with control.
Interval 2 – Supine Overhead Plate Lifts (15#/25#) x 10 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 –
One set of:
Kipping Chest-To-Bar Pull-Ups x 3-5 reps
*Your chest does not have to make contact with the bar on these, rather your chest should achieve maximum height behind the bar.
Rest 30 seconds, then. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Kipping or Butterfly Pull-Ups x max (unbroken) 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 –
*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 minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Squatted Strict Muscle-up Transitions x 5 reps @ 2121
Interval 2 – Strict Ring Muscle-Up Negatives x 5 reps @ 50A1
Rest 60 seconds, then. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Strict Ring Muscle-Up x 1-4 reps
Followed by. . .
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Head-Butt Push-Ups x 10 reps
Interval 2 – False Grip Static Hang x 10-20 seconds
*If you struggle to find full extension of the elbows and scaps in your static hang, make sure you are pronating your palms away from your body.
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 2 minutes (2 sets) of:
Interval 1 – Pop Swing x 5 reps
*Keep these swings VERY small. Focus should be on creating upward bounce via hip extension. Keep feet low in the front of the swing.
Interval 2 – Supine Snap Pull Swings x 5 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Large Ring Swing x 3-5 reps
*Start from a still hang from the rings and initiate the first rep by pulling your legs backward, not lifting them forward. This will help keep your reps feeling consistent and not feeling like one swing is in front of the rig and the next is behind the rig.
Interval 2 – Cast Swing x 1.1.1 (three single reps – drop between reps)
Followed by. . .
Option 1 –
Every 30 seconds, for 2 minutes (4 sets) of:
Mounting Ring Muscle-Up x 1 rep
*This movement will be more beneficial if you are using shorter ring straps, so if you have shorter straps as an option please use those.
– – – – – – – –
Option 2 –
Every 30 seconds, for 2 minutes (4 sets) of:
Kipping Ring Muscle-Up x 2 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
A.
Handstand Push-Up Progressions –
For 2 minutes, perform one set of:
Wall Slides x 30 reps (unbroken)
Rest until the 2:00 mark, then perform. . .
One set of:
Handstand Push-Up Negatives x 5 reps @ 50A5
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Box Bridged Handstand Push-Ups to 8″ Deficit x 4-6 reps
*Use the highest position of the box and place plates on top. As the nature of the deficit places your hands closer to the top of the box, it’s a good idea to raise the level of your feet for this exercise by placing plates on top of the box to relieve the lower back of hyperextension and discomfort. If you still feel discomfort in this position, place additional plates on top of the box as needed.
Immediately followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Box Bridged Handstand Push-Ups to 4″ Deficit x 4-6 reps
*Please see the note above.
Immediately followed by. . .
Three sets of:
Back-To-Wall Handstand Hold x 40 seconds
Rest 20 seconds between sets.
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 30 seconds, for 2 minutes (4 sets) of complex:
Full Support Hold x 10 seconds + Ring Dips x 1-3 reps
Followed by. . .
Every 30 seconds, for 2 minutes (4 set) of complex:
Catch Position Hold x 5 seconds + Ring Dips x 2-3
*Count the first rep once your reach full support and every dip afterward)
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Dynamic Ring Dips x 10 reps
Followed by. . .
One set of:
Twisted Cross (pec) Stretch x 30 seconds (each arm)
___________________________________________
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