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 minute, on the minute, for 3 minutes (3 sets) of complex::
Wall Climb x 3 reps + Wall-Facing Split Handstand Hold x 20 seconds
Followed by. . .
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Donkey Kick to Static Handstand Hold x 20 seconds
*If you fall from the handstand immediately perform another donkey kick to attempt to regain the handstand.
Interval 2 – Frog Press to Handstand x 1-3 reps
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 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Straddle-Up on Bar x 4 reps
*If you don’t have enough room between posts for your legs, turn 90 degrees to the left or right, and with a mixed overhand grip, straddle up with the rig post uprights between your legs.
Interval 2 – Strict Toes-To-Bar x 3 reps
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Toes-To-Bar Candlestick Press x 4-5 reps
Interval 2 – Kipping Toes-To-Bar x 10-15 reps
*Utilize the short kip for the toes-to-bar to increase the tempo of the 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 4 minutes (4 sets) of:
Wide Grip Strict Chest-To-Bar Pull-Ups x 4-6 reps
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of complex:
Butterfly Chest-To-Bar Pull-Ups x 7 reps + Chin Hang Hold x 10 seconds
*On the chin hang, keep your shoulders away from your neck by squeezing your scaps toward your mid/lower back. It may help to think about bringing your elbows around your torso toward your back.
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.
For 60 seconds, perform one set of:
Extensor Stretch for False Grip x 45 seconds
Followed by. . .
Every 20 seconds, for 4 minutes (4 sets) of:
Interval 1 – Ring Pull-Up with False Grip x 3 reps
*Straighten arms and completely completely relax the scaps at the bottom of the pull-up by turning your hands outward, and at the top of the pull-up attempt to get your elbows as high as your wrists.
Interval 2 – Strict Ring Muscle-Up to Catch Position x 2 reps
Interval 3 – Strict Ring Muscle-Up x 1 rep
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – 3 consecutive sets of complex: Strict Ring Muscle-Up x 1 rep + Bent Arm Half Press x 3 reps
Interval 2 – Weighted Ring Pull-Up (with false grip) x 5 reps
*Straighten arms and completely completely relax the scaps at the bottom of the pull-up by turning your hands outward, and at the top of the pull-up attempt to get your elbows as high as your wrists.
Followed by. . .
For 60 seconds, perform one set of:
Ring Dips x max reps @ 11X0
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 –
If you are not familiar with the rising to rowing muscle-up technique, please watch this VIDEO.
Invictus Muscle-Up Density Test:
90 seconds – Kipping Muscle-Up x max reps
Rest 60 seconds
60 seconds – Kipping Muscle-Up x max reps
Rest 30 seconds
30 seconds – Kipping Muscle-Up x max reps
Rest 30 seconds, then. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Muscle-Up Transition on Low Rings (calves on box) x 6-10 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 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Strict Handstand Push-Up x 8-10 reps
Interval 2 – Wall-Facing Handstand Push-Up x 3-5 reps
Followed by. . .
Every 10 seconds, for 4 minutes (24 sets) of:
Strict Handstand Push-Up with 8″ Deficit x 1 rep
Rest 60 seconds, then. . .
One set of:
Strict Handstand Push-Up x max reps (unbroken, no deficit)
Rest 60 seconds, then. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Kipping Handstand Push-Up with 4″ Deficit x 6-8 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 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Tempo Ring Dips x 8-10 reps @ 30X1
Interval 2 – Catch Position Dips x 15 reps
*Allow your body to sink as low as possible at the bottom of each rep to strengthen the position to protect the pecs from muscular injury.
______________________________________________________________________________________
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