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), complete:
Interval 1 – Three-Quarter Handstand on Wall x 10-15 seconds
Interval 2 – Mini Handstand x 6-8 reps (please watch full tutorial at bottom of section)
Followed by. . .
Option 1 –
Every minute, on the minute, for 4 minutes (4 sets) of:
Kick to Handstand on Wall Scaled x 20-30 seconds effort
*Always take a break when you become tired. Safety should not be a concern but may become a concern when fatigued. Stay fresh and stay confident!
– – – – – – – –
Option 2 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Kick to Handstand on Wall x 30 seconds effort
*It is not necessary to hold the handstand on the wall. Work on consistency and fluidity of moving to the handstand to the wall.
Interval 2 – Mini Release Handstand x 8 reps (please watch tutorial at bottom of section)
– – – – – – – –
Immediately followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Donkey Kicks x 15-20 reps
Interval 2 – Hand Plank Shoulder Taps x 30 reps
Additional information and tutorials –
Mini Release Handstand Tutorial
Mini 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 –
Option 1 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Kipping Knees-To-Chest x 4-8 reps
*This may be trying on your grip, but it is a good time to take advantage of your grip work.
Interval 2 – Bouncing Knees-To-Chest x 10-15 reps
– – – – – – – –
Option 2 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Kipping Front Lever on Bar x 6-8 reps (bent knees)
Interval 2 – Bouncing Knees-To-Chest x 15 reps
– – – – – – – –
Followed by. . .
For 60 seconds, perform one set of:
Kipping Half Toes-To-Bar x max (unbroken) reps
*Use this opportunity to slowly increase the amount of height per rep while still maintaining rhythm. Though the name is “Half Toes-To-Bar”, try to work up to a complete toes-to-bar if possible.
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 4 minutes (4 sets) of:
Interval 1 – Chest-To-Bar Diagonal Hold x 15 seconds
Interval 2 – Chest-To-Bar Pull-Up Scaled with Zero Assistance Negative x 3 reps @ 40A0
*Place your feet on the floor and use them as necessary if descending unassisted is difficult.
Followed by. . .
For 60 seconds, perform one set of:
Chest-To-Bar Elbow Drivers x max 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 3 minutes (3 sets) of:
Squatted Muscle-Up Transitions x 4-6 reps
*This movement is only the transition. It starts in a deep dip position (“catch position”) and lowers to the top of the pull-up position with a false grip. Do not include the pull-up or the dip in this exercise.
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Headbutt Push-Ups x 20 reps
Interval 2 – Ring Dip Negatives x 6 reps @ 32A1
*If at any moment in the ring dip negatives you feel like you are losing control over the speed of the descent, place your feet on the floor as necessary to keep tension on the rings but without losing control.
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 – Long Body Ring Swings x 10 reps
Interval 2 – Prone Cuban Press (full range) x 5 reps
Followed by. . .
Every 30 seconds for 3 minutes, (2 sets) of:
Interval 1 – Reverse Pull Warm-Up (movement “1”) x 15 reps (arms only)
Interval 2 – Reverse Pull Warm-Up (movement “2”) x 10 reps (hips push back then extend with arms behind ears)
Interval 3 – Reverse Pull Warm-Up (movement “3”) x 5 reps (full “transition”. Start with movement “2” and adding the arms’ transition)
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Supine Ring Swings x 6 reps
*Do not force your body to reach horizontal. It is more important to keep the body straight during the forward swing to see how high you can actually swing your body as a result from the backswing. Hips should remain extended. Focus should be on producing a powerful backswing.
Interval 2 – Cast Swing x 1.1.1.1
*These are four individual reps. Drop from the rings between each rep. The cast swing movement pattern from the floor should look as similar as possible to this demo video on the mounting ring muscle-up.
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 –
Option 1 –
Every 90 seconds, for 9 minutes (2 sets) of:
Interval 1 – Headstand Kick-Ups to Wall x 30-45 seconds effort
Interval 2 – Med Ball Thoracic Opener x 30-45 seconds
Interval 3 – Elevated Knee Handstand Push-Up x 10-15 reps
– – – – – – – –
Option 2 –
Every 60 seconds, for 9 minutes (3 sets) of:
Interval 1 – Rocking Box Bridges x 10 reps
Interval 2 – Elevated Foot Handstand Push-Ups x 10 reps
Interval 3 – Headstand Hold on Wall x 20-30 seconds
– – – – – – – –
Option 3 –
Every 30 seconds, for 9 minutes (4 sets) of:
Interval 1 – Hamstring Curl Handstand Push-Up x 3-5 reps
*It’s best to start from the headstand, hook your heels, then press to the handstand (or start from the handstand if you are comfortable).
Interval 2 – Wall-Facing Handstand Shoulder Shrugs x 10 reps
Interval 3 – Kick to Handstand on Wall Practice x 20 seconds
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.
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Reverse Dips on Box x 10 reps
Interval 2 – Full Support Hold x 15 seconds + Catch Position Hold x 5 seconds
*It’s not necessary to lower from the full support into the catch position and it’s okay to break between if needed. If you choose to lower from full support to the catch position via ring dip negative, that is great!
Followed by. . .
Every 90 seconds, for 3 minutes (2 sets) of:
Ring Dips with Scaling Option x 8-10 reps @ 21X1
Followed by. . .
Every minute, on the minute, for 2 minutes (2 sets) of:
Incline Push-Ups on 30″ Box x 20 reps
*It is recommended after doing these exercises that you refer to your mobility section of the program and perform any movements that will stretch the deltoid, pecs and triceps. I would recommend the Banded Scarecrow, Over the Shoulder Barbell Stretch and the Twisted Cross.
______________________________________________________________________________________
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