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.
Session One
A.
If you are not familiar with proper hand placement for handstand work, please watch this VIDEO.
If you are not familiar with the 50 Percent Rule, please watch this VIDEO.
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Frog Press to Handstand x 3 reps
Interval 2 – Back-To-Wall Split Handstand Hold x 15 seconds
Interval 3 – Rocking Box Bridges x 8 reps
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Static Handstand Hold x 30 seconds
Interval 2 – Toe Slide Press Handstand x 8 reps
B.
If you are not familiar with the Toes-To-Bar Mount, please watch this VIDEO.
Every 15 seconds, for 2 minutes (8 sets) of:
Kipping Toes-To-Bar x 5 reps (FAST)
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Toes-To-Bar Candlestick Press x 3 reps @ 5011
Interval 2 – Lalanne Push-Ups x 10 reps
C.
Every 30 seconds, for 6 minutes (3 sets) of:
Interval 1 – Strict Chest-To-Bar Pull-Up x 3 reps @ 31X1
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
Rest 60 seconds, then. . .
Every minute, on the minute, for 2 minutes (2 sets) of complex:
Toes-To-Bar x 10 reps + Butterfly Chest-To-Bar Pull-Up x 10 reps
*Do not drop from the bar during this complex.
Session Two
A.
If you are not familiar with the false grip for strict muscle-ups, please watch this VIDEO.
If you do not know how to tape for a false grip, please watch this VIDEO.
If you are not familiar with how to perform a shoulder stand on rings, please watch this VIDEO.
For 60 seconds, perform one set of:
Extensor Stretch for False Grip x 45 seconds
*If it is difficult for you to get your arms completely straight, this can hinder your ability to hold a false grip efficiently. If that is the case, consider this something to do during your warm-up daily.
Followed by. . .
Every 20 seconds, for 4 minutes (6 sets) of:
Interval 1 – Strict 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 20 seconds, for 2 minutes (6 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 max reps
B.
If you are not familiar with the rising to rowing muscle-up technique, please watch this VIDEO.
If you are not familiar with the “No Zone”, please watch this VIDEO.
If you are not familiar with the value of the snap pull, please watch this VIDEO.
For 60 seconds, perform one set of complex:
Large Ring Swings x 5 reps + Muscle-Up x 1 rep
Followed by. . .
For 2 minutes, perform:
Mounting Ring Muscle-Up x max effort (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. Be conscious of the No Zone as referenced at the top of this session to avoid dropping from the top at the wrong time.
Followed by. . .
Every 20 seconds, for 2 minutes (6 sets) of complex:
Rising Muscle-Up + Rowing Muscle-Up + Ring Dips x 5 reps
Followed by. . .
For 2 minutes, perform one set of:
Prone Cuban Press (full range) x 20 reps
Session Three
A.
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. Continue this pattern to perform as many of the prescribed reps as possible in the 4 minutes.
Rest 60 seconds, then. . .
For 60 seconds, perform one set of:
Strict Handstand Push-Ups x max reps (accumulate reps as necessary)
Followed by. . .
For 2 minutes, perform one set of:
Box Bridged Handstand Push-Ups (30″ Box) with 8″ Deficit x max reps (unbroken)
*If your lower back is feeling discomfort in the bridge, add plates to the top of the box until your back feels comfortable. 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)
*If your handstand fails before the time cap, perform one push-up for each remaining second left in the 2 minute time cap.
B.
Every 20 seconds, for 4 minutes (4 sets) of:
Interval 1 – Ring Dips x 10 reps
Interval 2 – Top of Dip Pulses x 8 reps
*Achieve full elbow lock-out each rep.
Interval 3 – Catch Position Dips x 6 reps @ 11X0
Rest 60 seconds, then. . .
*For the following, perform on the low rings with straps set extra wide. Separate the straps throughout the sets to challenge yourself.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Full Support Hold on low rings x 20 seconds
Interval 2 – Catch Position Hold x 15 seconds
____________________________________
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