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 –
One set of:
Mini Release Handstand x 10 reps
Followed by. . .
Every 20 seconds, for 2 minutes (6 sets) of:
Back-To-Wall Split Handstand Hold
x 10 seconds
Followed by. . .
Spend 2 minutes working on a Static Handstand Hold x max effort
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Wall-Facing Split Handstand Hold x 15 seconds effort
Interval 2 – Toe Slide Press Handstand x 3 reps
*Bend your elbows toward the wall so your head is half the distance to the floor from a full handstand, then push your forehead as away from the wall until your weight balances over your hands and off the wall. From there press your arms straight to full handstand and return to the wall.
Additional information and tutorials –
Back To Wall Handstand Hold 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 6 minutes (3 sets) of:
Interval 1 – L-Hang from Bar x 20 seconds
Interval 2 – Strict Toes-To-Bar x 2-4 reps + Kipping Toes-To-Bar x 3-5 reps
Followed by. . .
One set of:
Bouncing Knees-To-Chest x 50 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:
Wide Grip Pull-Up Pulses x 10 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – 2 sets of complex: Kipping Chest-To-Bar Pull-Up + Butterfly Chest-To-Bar Pull-Up
*Rest between sets.
Interval 2 – V-Up x 10 reps
*Be sure to keep your legs straight.
Followed by. . .
One set of:
Chest-To-Bar Diagonal Hold x 60 seconds
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 –
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Extensor Stretch for False Grip x 20 seconds
Interval 2 – False Grip Static Hang x 15 seconds
Interval 3 – Catch Position Hold x 10 seconds
Followed by. . .
Option 1 – (If you have an inconsistent strict muscle-up)
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Box Jump-Up to Full Support + Strict Muscle-Up Negative (slow and controlled) x 4-6 reps
Interval 2 – Ring Pull-Ups with False Grip x 4 reps
*Attempt to get your elbows as high as your wrists at the top of the pull-up.
– – – – – – – –
Option 2 – (If you have a consistent strict muscle-up)
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Strict Muscle-Up x 1-3 reps
Interval 2 – Ring Pull-Ups with False Grip x 4 reps
*Attempt to get your elbows as high as your wrists at the top of the pull-up.
– – – – – – – –
Followed by. . .
Every minute, on the minute, for 3 minutes (1 set) of:
Interval 1 – Head-Butt Push-Ups x 25 reps
Interval 2 – Elbow Drops x 20 reps
Interval 3 – Ring Dips x 15 reps @ 11X1
Additional information and tutorials –
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 10 seconds, for 60 seconds (6 sets) of:
Cast Swing x 1 rep
Followed by. . .
Every 20 seconds, for 2 minutes (6 sets) of:
Cast Swing + Muscle-Up Transition Lifter Swing x 1 rep
Followed by. . .
Every 20 seconds, for 2 minutes (6 sets) of:
Cast Swing + Shove Pop Swing x 1 rep
*The goal is to keep your body relatively vertical while pressing the rings up in the straps as high as possible.
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of:
Mounting Ring Muscle-Up
+ Kipping Ring Muscle-Up x 1 rep
*Essentially, this is kipping ring muscle-up x 2 reps, but utilize the mounting ring muscle-up technique to establish your first rep.
*Before doing these please make sure you watch and understand what the No Zone is so you can drop from the top of the rings at the most advantageous time.
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 5 minutes (5 sets) of complex:
Strict Handstand Push-Up x 5 reps + Handstand Push-Up Negatives x 3 reps @ 30A1
*Perform the strict handstand push-ups with smooth rhythm and avoid rushing to insure you are going to full depth and extension.
**Handstand push-up negatives should have extra attention on the lowest part of the descent to insure a soft and controlled landing on the head.
Followed by. . .
Every minute, on the minute, for 4 minutes (4 sets) of:
Box Bridged Handstand Push-Ups to 8″/4″ Deficit x 6-8 reps
Followed by. . .
Every minute, on the minute, for 4 minutes (4 sets) of:
Headstand Kip-Up to Handstand x 6 reps
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 2 minutes (8 sets) of complex:
Ring Dip x 2 reps + Full Support Hold x 5 seconds
*Insure full depth of each ring dip by pressing your hips forward.
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Ring Dips Scaled x 12-15 reps
Interval 2 – Catch Position Dips x 12-15 reps
*Use the scaling option used for the full ring dips if needed.
_____________________________________________
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