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:
Uphill Donkey Kicks to 20+” Box x 10 reps
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Rocking Box Bridges x 10 reps
*If you feel any discomfort in your low back continue to turn the box on higher and higher (to raise the height of your feet) until you don’t feel lower back discomfort. Depending on your height, you may need to add plates to the top of the box.
Interval 2 – Cartwheel from handstand off wall practice or cartwheel from static handstand practice x 45 seconds
*If you are opting to go from the static handstand hold, make sure that you are waiting until the very last moment that you know you cannot maintain the handstand any longer, then turn to land on your feet.
Followed by. . .
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Wall-Facing Split Handstand Hold x 40 seconds
Interval 2 – Back-To-Wall Donkey Kicks x 10 reps
Interval 3 – Finger Presses x 20 reps
*Make sure to keep the elbows completely locked.
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 10 seconds, for 60 seconds (6 sets) of:
Target Reach Swing + Toes-To-Bar x 2 reps
*Both reps should feel nearly identical. If they don’t, try stepping closer to or further from the bar before jumping to it.
Followed by. . .
Every 30 seconds for 3 minutes (3 sets) of:
Interval 1 – Kipping Toes-To-Bar x 6 reps
Interval 2 – Straight Body Crunches 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 –
Every 30 seconds, for 4 minutes (8 sets) of complex:
Kipping Chest-To-Bar x 1 rep + Butterfly Chest-To-Bar x 1-3 reps
*Prior to performing this complex, please watch the “How to Butterfly Chest-To-Bar Pull-Up” below.
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.
One set of:
Strict Muscle-Up Negatives x 3 reps (slow and controlled)
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Strict Ring Muscle-Up to Catch Position x 1-2 reps
*If this is not a strength for you, just attempt one rep per minute.
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Ring Pull-Up Pulses (with false grip) x 4-6 reps
Interval 2 – Squatted Muscle-Up Transition x 5 reps (slow and controlled)
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Catch Position Hold x 15 seconds
Interval 2 – Catch Position Dips x 10 reps
Interval 3 – Elbow Drop Push-Ups x 5 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 (1 set) of:
Interval 1 – Ring Swings x 10 reps
*Keep these swings at a low/medium height and focus on body positioning, keeping the arms behind your ears on the forward swing and a long stretched body on the backswing. Focus should be on creating power into the backswing.
Interval 2 – Large Ring Swings
x 3-5 reps
Followed by. . .
Every 15 seconds, for 2 minutes (4 sets) of complexes:
Interval 1 – Cast Swing
+ Speed Swing x 1 rep
Interval 2 – Cast Swing + Shove Pop Swing x 1 rep
Attempt to keep your body at a diagonal angle, disallowing it to rotate to horizontal.
Rest 60 seconds, then. . .
Every 20 seconds, for 60 seconds (3 sets) of:
Mounting Ring Muscle-Up x 1 rep
Followed by. . .
Every 30 seconds, for 60 seconds (1 set) of complexes:
Interval 1 – Cast Swing + Speed Swing x 1 rep
Interval 2 – Cast Swing + Shove Pop Swing x 1 rep
Rest 60 seconds, then. . .
Every 30 seconds, for 3 minutes (6 sets) of:
Mounting Ring Muscle-Up x 1 rep
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 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Handstand Push-Up Pause Descents x 3 reps
*Pause for 1 second at each: 3/4, 1/2. 1/4 and 2″ above floor, push the top of your head into the floor then press to full handstand position.
Interval 2 – Headstand Kip to Handstand on Wall x 8 reps
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Pause Handstand Push-Up x 2-7 reps
Interval 2 – Headstand Kip to Handstand x 4-8 reps
Followed by. . .
For 60 seconds, perform one set of:
Box Bridged Handstand Push-Up with 4″/8″ Deficit x max reps
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 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Dynamic or Kipping Ring Dips x 5 reps
Interval 2 – 1/4 Ring Dip x 10 reps
*Slight bend to lock-out. This is an important exercise because during ring muscle-ups this is where athletes get a “no rep” most often.
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Push-Up to 4″ or 8″ Deficit x 10 reps
Interval 2 – Full Support Hold on Rings x 30 seconds
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Tempo Ring Dips x 5 reps @ 21X1
Interval 2 – Banded Two Handed Triceps Extension x 15 reps (fast)
______________________________________________________________________________________________
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