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) of:
Interval 1 – Frog Press to Handstand x 1-3 reps
Interval 2 – Rocking Box Bridge x 8 reps
Followed by. . .
Every minute, on the minute, for 2 minutes (2 sets) of:
Toe Slide Press to Handstand x 3-6 reps
*Bend your elbows toward the wall and press your the top of your head as far away from the wall as possible while keeping your hips fully extended (don’t pike).
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Static Handstand Hold x 30 seconds (total)
Interval 2 – Wall-Facing Split Handstand Hold x 45 seconds
Followed by. . .
For 60 seconds, perform one set of:
Finger Presses x 30 reps @ 1010
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
Don’t Squeeze in Your Handstand
B.
Toes-To-Bar Progressions –
Every 15 seconds, for 60 seconds (4 sets) of:
Kipping Toes-To-Bar x 5 reps (FAST)
*Utilize the target reach swing to mount the bar before each set. All reps should feel identical to the first.
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Toes-To-Bar Candlestick Press x 2-3 reps
Interval 2 – Lalanne Push-Ups x 3-6 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 6 minutes (3 sets) of:
Interval 1 – Strict Chest-To-Bar Pull-Up x 3 reps
Interval 2 – Chest-To-Bar Pull-Up Pulses x 5 reps
Interval 3 – Butterfly Chest-To-Bar Pull-Ups x 7 reps
Interval 4 – Lat Insertion Pull-Ups x 9 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 –
If you are not familiar with a shoulder stand on rings, please watch this VIDEO.
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.
For 60 seconds, perform one set of:
Extensor Stretch for False Grip x 45 seconds
Followed by. . .
Every 20 seconds, for 4 minutes (6 sets) of:
Interval 1 – Strict Ring Muscle-Up to Catch Position x 2 reps
Interval 2 – Catch Position Dips x 5 reps
*You may perform the dips on the low rings, or if you’d prefer you can finish your second muscle-up on the high rings and begin the catch position dips immediately.
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of complex:
Strict Muscle-Up + Shoulder Stand x 1 rep
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of complex:
Strict Muscle-Up + Forward Roll x 1 rep
Followed by. . .
For 60 seconds, perform one set of:
Strict Muscle-Up on Low Rings Scaled x 20 reps
*These should take approximately 3 seconds each rep, moving slowly through the transition and avoid any cheating by using momentum from your hips.
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 –
In 60 seconds or less, perform one set of the following sequence:
Snap Pull x 8 reps (no swing)
Supine Snap Pull Swing x 4 reps
Pop Swing x 4 reps (tiny swing)
Rowing Transition Lifter Swing x 2 reps
Followed by. . .
For 2 minutes, perform:
Mounting Ring Muscle-Up x max reps (singles – drop between reps)
*The object of this exercise is to catch the muscle-up as high as possible. Rest as needed between reps.
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of:
Kipping Ring Muscle-Up x 3 reps
*Make each rep as dynamic as possible to eliminate as much of the dip you can.
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of complex:
Kipping Ring Muscle-Up x 2 reps + Ring Dips x 5 reps
Followed by. . .
For 2 minutes, perform one set of:
Prone Cuban Press (full range) x 20 reps
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 2 minutes practicing Strict Freestanding Handstand Push-Ups.
Followed by. . .
Every 10 seconds, for 4 minutes (24 sets) of:
Strict Handstand Push-Up to 4″/8″ Deficit x 2 reps
*If you fail a rep, finish the rest of the intervals with one rep instead of two. If you continue to fail the reps remove 4″ of deficit.
Rest 60 seconds, then. . .
For 60 seconds, perform one set of:
Strict Handstand Push-Ups x max reps
*Accumulate reps as necessary, but do not perform to failure – take breaks as necessary to insure you are performing at least 3 reps per handstand.
Followed by. . .
For 2 minutes, perform one set of:
Box Bridged Handstand Push-Ups with 8″ Deficit x max reps (unbroken)
*Once you fail a rep, rest for the remaining time.
Followed by. . .
For 2 minutes, perform one set of:
Nose-To-Wall Handstand Hold x max effort (2 minutes max)
*Perform one push-up for each remaining second left in the 2 minutes time cap.
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 20 seconds, for 4 minutes (4 sets) of:
Interval 1 – Top of Dip Pulses x 8 reps
Interval 2 – Ring Dips with Scaling Option x 6 reps
Interval 3 – Catch Position Dips x 6 reps @ 11X0
C.
Press Handstand Progressions –
Every minute, on the minute, for 4 minutes (4 sets) of:
Hand Plank to Press Lean x 5 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Frog Press Pulses x 8-10 reps
Interval 2 – Back-To-Wall Donkey Kick x 6-8 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 it’s 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
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