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 –
Spend 3 minutes working on a Kick to Handstand on Wall Scaled
– – – – – – – –
Option 2 –
Spend 3 minutes working on Kick to Handstand on Wall (practice), focusing on consistency of each rep.
– – – – – – – –
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Donkey Kick x 30 seconds (max height, not reps. Be safe!)
Interval 2 – Wall Climb x 2 reps (10 second hold at top of wall climb in handstand)
*Only climb as high as you feel comfortable.
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 60 seconds, for 4 minutes (2 sets) of:
Interval 1 – V-Up x 10-15 reps
Interval 2 – Pike Stretch x 45 seconds
Followed by. . .
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Kipping Half Toes-To-Bar x 10 reps (horizontal or higher)
*Please make sure to allow the knees to bend and separate as necessary in the loading position (the arch) and straight any time your legs are directly beneath or in front of you.
Interval 2 – Supine Overhead Plate Lifts (15-25#) x 8-10 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 minute, on the minute, for 3 minutes (3 sets) of:
Chest-To-Bar Pull-Ups with Scaling Option x 8-10 reps @ 20X1
*Hold chest to bar at top of pull-up for a full second.
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 –
Spend 60 seconds on the low rings working on the specific and necessary parts of the false grip.
*The amount of bend in your arms while performing this is optional. You should be trying to establish a strong grip on the rings with the backs of your hands parallel to the floor. Once you feel you have achieved a good false grip position, keep your hand positioning on the rings, then move to above the rings to see if a full support position feels comfortable. Make any necessary adjustments.
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Squatted Muscle-Up Transitions x 5 reps @ 2121
Interval 2 – Head-Butt Push-Ups x 15 reps
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Ring Pull-Ups Scaled x 8-10 reps (false grip preferred, no false grip is okay if your wrists hurt)
Interval 2 – Ring Dips Scaled x 8-10 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 4 minutes (2 sets) of:
Interval 1 – Ring Swing x 10 reps (full tutorial at bottom of section)
*Keep arms behind the ears, swings small, and focus on looking beneath your body during the backswing.
Interval 2 – Supine Ring Swing x 6 reps (shoulders rotate so hands are in front of the face in forward swing)
*Do not allow your hips to bend on the forward swing. Though swinging to horizontal is the goal, as long as your hips stay straight in the forward swing it makes no difference if you do not yet swing to horizontal.
Followed by. . .
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Rowing Muscle-Up Transitions x 6 reps
Interval 2 – Catch Position Ring Swings x 6-8 reps (enjoy 😉
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 minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Med Ball Thoracic Opener x 40 seconds
Interval 2 – Twisted Cross (pec stretch) x 30 seconds (each arm)
– – – – – – – –
Option 2 –
Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Rocking Box Bridges x 5 reps
*Hold furthest point of stretch for 3 seconds.
Interval 2 – Twisted Cross (pec stretch) x 30 seconds (each arm)
– – – – – – – –
Followed by. . .
Option 1 –
Every 30 seconds, for 4 minutes (8 sets) of:
Elevated Knee Handstand Push-Ups x 4-6 reps
– – – – – – – –
Option 2 – every 30 seconds, for 4 minutes (8 sets) of:
Elevated Foot Handstand Push-Ups x 4-6 reps
– – – – – – – –
Option 3 –
Every minute, on the minute, for 4 minutes (4 sets) of:
Box Bridged Handstand Push-Up x 6-10 reps
– – – – – – – –
Rest 60 seconds, then. . .
Option 1 –
Every 30 seconds, for 2 minutes (4 sets) of:
Donkey Kicks x 5 reps
*Land softly and quietly.
– – – – – – – –
Option 2 –
Every 30 seconds for 2 minutes (4 sets) of:
Back-To-Wall Handstand Hold x 15 seconds
– – – – – – – –
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of:
Headstand Practice x 10 seconds
*Use a wall if necessary. If you feel any neck pain, ABORT THIS MOVEMENT IMMEDIATELY.
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 minute, on the minute for 4 minutes (4 sets) of:
Ring Dips with Scaling Options x 10 reps
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Reverse Dips on Box x 15 reps
Interval 2 – Single Arm Hang from Bar x 45 seconds
*This is a stretch for your lats and pecs, and your feet should be on the floor (not literally hanging)
______________________________________________
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