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 4 minutes, perform as many rounds and reps as possible of:
Movement 1 – Reverse Snow Angels x 25 reps
Movement 2 – Back-To-Wall Donkey Kick x 10 reps
Movement 3 – Hand Plank Shoulder Taps x 30 reps
Movement 4 – Wall-Facing Single Leg Thigh Taps x 10 reps
Immediately followed by. . .
For 60 seconds, perform one set of:
Nose-To-Wall Handstand Hold x 60 seconds
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 minute, on the minute, for 9 minutes (3 sets) of:
Interval 1 – Strict Toes-To-Bar x 30 seconds (max reps)
Interval 2 – Kipping Toes-To-Bar x 30 seconds (max reps)
Interval 3 – Bouncing Knees-To-Chest x 30 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 – Chest-To-Bar Pull-Up Pulses x 5 reps
Interval 2 – Butterfly Chest-To-Bar Pull-Ups x 5 reps + Bar Muscle-Up x 1 rep
Interval 3 – Baby Butterfly Pull-Ups x 10 reps
Interval 4 – Lat Insertion Pull-Ups x 10 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 –
One set of:
Strict Ring Muscle-Up x 2-4 reps
Rest 60 seconds, then. . .
Every 45 seconds, for 6 minutes (2 sets) of:
Interval 1 – Strict Muscle-Up to Catch x 2-4 reps
Interval 2 – Ring Pull-Up x 5 reps + Strict Muscle-Up x 1 + Ring Dips x 5 reps
Interval 3 – Muscle-Up Rocking Transitions x 5 reps
Followed by. . .
Every 30 seconds, for 60 seconds (1 set) of:
Interval 1 – L-Hang Pull-Ups (on rings) x 4-6 reps
Interval 2 – Tempo Ring Dips x 8 reps @ 20X0
*Most importantly, descend to the deepest possible dip position each rep with a vertical torso.
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 15 seconds, for 2 minutes (8 sets) of:
Mounting Ring Muscle-Up x 1 rep
Rest 60 seconds, then. . .
For 60 seconds, perform one set of:
Kipping Ring Muscle-Ups x max reps (unbroken)
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – GHD Sit-Ups x 10 reps
*If you do not have access to GHD equipment, substitute the movement with elbow jacks x 30 reps
Interval 2 – Rowing Transition Lifter Swing x 8 reps
For 60 seconds, perform one set of:
Reverse Snow Angels x max reps (5# in hand)
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 –
One set of:
Handstand Push-Up Negative to 8″ Deficit x 5 reps @ 50A1
Rest 90 seconds, then. . .
For 3 minutes, follow the sequence:
Strict Handstand Push-Ups to 8″ (20 cm) Deficit x max reps (unbroken)
Once you fail a rep, rest 15 seconds, then complete one set of:
Strict Handstand Push-Ups to 4″ (10 cm) Deficit x max reps (unbroken)
Once you fail a rep, rest 15 seconds, then complete one set of:
Strict Handstand Push-Ups x max reps (unbroken)
Once (or if) you fail a rep, complete one set of:
Hamstring Curl Handstand Push-Ups x max reps (unbroken)
Followed by. . .
Every minute, on the minute for 3 minutes (1 set) of:
Interval 1 – Nose-To-Wall Handstand Hold x 45 seconds
Interval 2 – Back-To-Wall Handstand Hold x 45 seconds
Interval 3 – Headstand Kip to Handstand x 10 reps
*As a reminder, start from the headstand position on the floor, not lowering from a handstand (as that would be a kipping handstand push-up).
Followed by. . .
Every 2 minutes, for 4 minutes (1 set) of:
Interval 1 – Reverse Snow Angels (2.5/5# in each hand) x 30 reps @ 1010
Interval 2 – Wall Slides x 20 reps @ 1211
*During the 2 second pause at the bottom of the wall slide, squeeze your elbows as tight to your sides as possible to flex your lats. Be sure to keep your wrists, elbows and mid back against the wall. At the top squeeze and hold tight for a full second.
Followed by. . .
For 60 seconds, perform one set of:
Hand Plank Shoulder Taps 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.
Press Handstand Progressions –
Every minute, on the minute, for 3 minutes (3 sets) of:
Hand Plank to Press Lean x 5 reps
*For more difficulty lift your feet off the surface with control during the lean on each rep, or press to a full handstand x 3 reps)
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Frog Press Pulses x 4-6 reps (with control)
Interval 2 – Back-To-Wall Donkey Kick x 4-6 reps
Followed by. . .
For 60 seconds, perform one set of:
Frog Press to Handstand x max 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 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