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 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Mini Handstand x 10 reps
*Remember to try to keep a straight line from your shoulders to your back foot (don’t drop or swing the back leg). The front foot should press against the floor and get very minimal lift if you are not cheating by swinging your back leg around. If this is a new skill for you, please watch this tutorial.
Interval 2 – Wall Climb x 3-5 reps
*Only move as close to the wall as you feel comfortable. At your highest point, be sure to have your hands parallel to one another before descending.
– – – – – – – –
Option 2 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Mini Release Handstand x 10 reps
*Remember to try to keep a straight line from your shoulders to your back foot (don’t drop or swing the back leg). If this is a new skill for you, please watch this tutorial.
Interval 2 – Nose-To-Wall Handstand Hold x 15-20 seconds
– – – – – – – –
Followed by. . .
Option 1 –
Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Kick to Handstand on Wall Scaled x 45 seconds effort
Interval 2 – Finger Press on Wall x 30 reps @ 1010
– – – – – – – –
Option 2 –
Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Back-To-Wall Split Handstand Hold x 45 seconds effort (elapsed time)
If this is a new skill for you, please watch this tutorial.
Interval 2 – Finger Press on Wall x 30 reps @ 1010
Additional information and tutorials –
Mini Handstand Tutorial
Mini Release Handstand Tutorial
Back-To-Wall Split Handstand 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 4 minutes (2 sets) of:
Interval 1 – Target Reach Swing x 6-8 reps (singles, drop between reps)
*The target reach swing for toes-to-bar is different from the target reach swing for bar muscle-ups. Note that on this target reach swing your body straightens out on the front side of the bar, as opposed to beneath the bar (for the bar muscle-up).
Interval 2 – 4-6 sets of: Target Reach Swing + Toes-To-Bar x 1
*During the toes-to-bar, attempt to get your feet as high toward the bar as possible. You do not need to make contact with the bar for this exercise to be beneficial or for the rep to count.
Followed by. . .
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Kipping Half Toes-To-Bar x 6-8 reps (contiguous)
Interval 2 – Supine Overhead Plate Lifts (25#/15#) x 8 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 –
Option 1 –
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Chin Hang Toe Taps x 15 seconds effort
Interval 2 – Lat Insertion Pull-Up x 6-8 reps
– – – – – – – –
Option 2 –
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Chin Hang Hold x 15 seconds
Interval 2 – Kipping Half Pull-Up x 6 reps
*The goal is to at least only bend your arms a little and maintain rhythm with your kipping swing.
– – – – – – – –
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Chest-To-Bar Pull-Ups with Scaling Option x 10 reps
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 –
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.
If you are not familiar with tempo and how to read it in your programming, please watch this VIDEO before performing this section.
For 60 seconds, perform one set of:
False Grip Static Hang x max effort
*Always be sure that you are grabbing the lowest part of the rings as you can during a false grip. Grabbing up the inside of the rings may be easier, but will ultimately make the strict ring muscle-ups more difficult during the transition and the dip.
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Squatted Muscle-Up Transitions x 5 reps @ 2120
*Use control, not momentum.
Interval 2 – Head-Butt Push-Ups x 15 reps
Followed by. . .
For 60 seconds, perform one set of each:
Ring Pull-Ups Scaled x 15 reps
Rest 10-15 seconds, then. . .
Ring Dips Scaled x 15 reps
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 minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Ring Swing x 6-8 reps
*Focus should be on the backswing and trying to keep your feet on the forward swing low.
Interval 2 – Catch Position Ring Swing x 6-8 reps
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Ring Swing x 6-8 reps
Interval 2 – Rowing Muscle-Up Transitions on Low Rings x 6-8 reps
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Ring Swing x 6-8 reps
Interval 2 – Pop Swing x 6-8 reps
Additional information and tutorials –
The Value of Ring Swings and Ring Swing Tutorial
The Mounting Ring Muscle-Up Tutorial
Pop Swing Tutorial
The No Zone
Session Three
A.
Handstand Push-Up Progressions –
Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Med Ball Thoracic Opener x 45 seconds
Interval 2 – Twisted Cross (pec) Stretch x 30 seconds (each arm)
Followed by. . .
Every 20 seconds, for 60 seconds (3 sets) of:
Headstand against Wall x 10 seconds
Followed by. . .
Option 1 –
Every minute, on the minute, for 3 minutes (3 sets) of:
Kick to Handstand on Wall Scaled x 20-30 seconds effort
– – – – – – – –
Option 2 –
Every 30 seconds for 3 minutes (6 sets) of:
Kick to Handstand on Wall x 4 reps
*Start from a full standing position (not hands on floor, then kick). Make sure your hands are hitting the floor as softly as possible.
– – – – – – – –
Followed by. . .
Option 1 –
Every 30 seconds, for 3 minutes (6 sets) of:
Elevated Knee Handstand Push-Ups x 3-6 reps
– – – – – – – –
Option 2 –
Every 30 seconds, for 3 minutes (6 sets) of:
Elevated Foot Handstand Push-Ups x 3-6 reps
– – – – – – – –
Option 3 –
Every minute, on the minute, for 3 minutes (3 sets) of:
Box Bridged Handstand Push-Up x 5-8 reps
– – – – – – – –
Rest 60 seconds, then. . .
Option 1 –
Every minute, on the minute, for 2 minutes (2 sets) of:
Headstand Kipping Pulses x 15 reps
*Use extreme caution while performing this movement as the motion of the legs can expose your neck to different angles under load. If you feel any pain, abort the exercise immediately.
– – – – – – – –
Option 2 –
For 2 minutes, perform one set of:
Headstand Kip-Up to Handstand x max reps
*Use extreme caution while performing this movement as the motion of the legs can expose your neck to different angles under load. At the point where you feel like you are going to fail your next rep, your set is complete. DO NOT FALL BACK DOWN ONTO YOUR HEAD.
Additional information and tutorials –
Handstand Push-Up Negatives and Tempo
Breaking Down the Handstand Push-Up
B.
Ring Dip Progressions –
Every minute, on the minute for 4 minutes (4 sets) of:
Ring Dips with Scaling Option x 10 reps
Followed by. . .
Every minute, on the minute, for 4 minutes (1 set) of:
Interval 1 – Reverse Dips on Box x 15 reps
Interval 2 – Single Arm Hang from Bar x 15 seconds (each arm)
*Feet stay on the floor. This is a stretch for your pecs, not to see if you can hang from one arm.
Interval 3 – Full Support Hold on Low Rings x 30 seconds (accumulate time as necessary)
Interval 4 – Twisted Cross Pec Stretch x 30 seconds (each arm)
________________________________________________________________________
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