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 –
Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Mini Handstands x 6-8 reps (full tutorial below)
*Hands should stay on the ground throughout the set. Use only the front leg to press you away from the floor and avoid using the back leg to “swing” to a handstand.
Interval 2 – Kick-Up to Handstand on Wall Scaled x 30 seconds effort (or less if you become fatigued)
*It’s important to abort the drill if you begin to feel fatigued or concerned. Only practice this drill as long as you feel confident in your ability to support your bodyweight in this position. Rest as needed.
– – – – – – – –
Option 2 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Mini Release Handstands x 6-8 reps (full tutorial below)
*Hands should release from the floor momentarily while balancing on a single foot. Hands should return to the floor in the same place they were the previous rep.
Interval 2 – Kick-Up to Handstand on Wall x 30 seconds effort
*Attempt to get your feet together before making contact with the wall and try to hit the wall as softly as possible.
– – – – – – – –
Followed by. . .
Option 1 –
For 60 seconds, perform one set of:
Three Quarter Handstand Hold on Wall x 60 seconds or max effort (whichever is lesser)
– – – – – – – –
Option 2 –
For 60 seconds, perform one set of:
Nose-To-Wall Handstand Hold x 60 seconds
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 minute, on the minute, for 9 minutes (3 sets) of:
Interval 1 – Tuck Rocks x 30 seconds
Interval 2 – Straight Leg Bottom Balance x 30 seconds
Interval 3 – Elbow Jacks x 15 reps
*You may want to spend some time stretching your hip flexors after this set of exercises.
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 30 seconds, for 6 minutes (3 sets) of:
Interval 1 – Half Pull-Up x 5 reps
*If necessary, you may place your feet on a box beneath the bar and use your legs as necessary.
Interval 2 – Chest-To Bar Pull-Up with Scaling Option x 5 reps
Interval 3 – Chest-To-Bar Elbow Drivers x 10 reps
Interval 4 – Rest
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 (2 sets) of:
Interval 1 – Ring Pull-Up Negatives (false grip preferred but not necessary) x 3 reps @ 30A1
*Perform these on high set low rings if you need some assistance with the descent. Place your feet on the floor, and use your legs as little as possible to add as much load on your arms as you can safely control.
Interval 2 – Ring Hang Roll to Inversion (strict or scaled, complete or attempted) x 4 reps
Interval 3 – False Grip Static Hang x 10 seconds (accumulate time if necessary)
Followed by. . .
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Catch Position Hold on Low Rings @ 5 seconds x 2 reps
*Rest as needed between reps.
Interval 2 – Ring Dips with Scaling Option x 4-6 reps
Interval 3 – Full Support Hold on Low Rings x 15 seconds (accumulate time if necessary)
*If this is too difficult, slide the ring straps together at the top where they hang from the rig and attempt again. Having the straps touching at the top will make these much easier. If it’s too easy with them touching, separate them as necessary to find an adequate difficulty level for you.
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 –
One set of:
Ring Swings
x 15 reps
*Do not swing big on these. Keep the swings small enough that the body’s movement through the bottom of the swing is smooth. Arms should remain behind the ears on both sides of the swing.
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Supine Snap Pulls on Low Rings x 5 reps + Rowing Transition Lifter x 5 reps
*Allow your hips to drop to the floor on the transition lifters prior to each rep. Keep your face looking straight across the room from you.
Interval 2 – Rowing Muscle-Up Transition on Low Rings x 8 reps
*Your eyes should be looking straight across the room from you throughout this movement.
One set of:
Movement 1 – Prone Cuban Press (full range) x 10 reps
Movement 2 – Prone Cuban Press (6 positions) x 15 reps (each position)
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 –
Spend 60 seconds stretching your calves and hamstrings by using the calf and hamstring combo stretch.
Followed by. . .
Option 1 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Kick-Up to Handstand on Wall Scaled x 30 seconds effort
*It’s important to abort the drill if you begin to feel fatigued or concerned. Only practice this drill as long as you feel confident in your ability to support your bodyweight in this position. Rest as needed.
Interval 2 – Elevated Knee Handstand Push-Up x 6-8 reps @ 10X1
– – – – – – – –
Option 2 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Kick-Up to Handstand on Wall x 6-10 reps
*If possible, it’s best if you can do these reps fast. Kicking to a handstand on the wall for handstand push-ups is better if you waste as little time as possible getting upside down.
Interval 2 – Elevated Foot Handstand Push-Up x 6-8 reps @ 10X1
– – – – – – – –
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Wall Slides x 10 reps @ 1211
*During the 2 second pause at the bottom of the wall slide, squeeze your elbows as tight to your sides as possible to flex your lats. Be sure to keep your wrists, elbows and mid back against the wall (or as close as possible). At the top squeeze and hold tight for one full second.
Interval 2 – Wall-Facing Handstand Hold x 30 seconds
*Challenge yourself by getting as close to the wall as possible, but be safe!
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 3 minutes (3 sets) of:
Interval 1 – Full Support Hold on Low Rings x 15 seconds (accumulate time if necessary)
*If this is too difficult, slide the ring straps together at the top where they hang from the rig and attempt again. Having the straps touching at the top will make these much easier. If it’s too easy with them touching, separate them as necessary to find an adequate difficulty level for you.
Interval 2 – Ring Dip Negatives x 3 reps @ 31A1
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Push-Up Negatives x 3 reps @ 41A1
*The one second hold at the bottom should be your body hovering off the floor, not laying on the floor 🙂
Interval 2 – Banded Two Handed Triceps Extension x 15 reps
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