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 –
Spend 60 seconds working on proper hand and foot placement for a Kick to Handstand.
Followed by. . .
Every minute, on the minute, for 2 minutes (2 sets) of:
Rocking Box Bridges x 15 reps
*Attempt to get your hands close enough that your thumb and index fingers can touch while keeping your arms straight. If these are too difficult for mobility reasons, please replace this stretch with the med ball thoracic opener x 40 seconds (2 sets).
Followed by. . .
Every minute, on the minute, for 2 minutes (2 sets) of:
Toe Slide Press to Handstand x 7 reps
*First bend elbows toward the wall like a half handstand push-up, then press your head and shoulders past your hands (away from the wall) to find balance on your hands. Once you find your balance is falling away from the wall, press out of the bent arm position in a full handstand before returning to the wall (then repeat).
Followed by. . .
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Cartwheel from Handstand on Wall x 3 reps
Interval 2 – Back-To-Wall Donkey Kicks x 4 reps
Interval 3 – Back-To-Wall Split Handstand Hold x 20 seconds
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Finger Press x 20 reps @ 2020
Interval 2 – Wall-Facing Split Handstand Hold x 45 seconds
Additional information and tutorials –
Back-To-Wall Split Handstand Hold 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 2 minutes (2 sets) of complex:
Strict Toes-To-Bar x 2-4 reps + Kipping Toes-To-Bar x 6-10 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 One –
Every 45 seconds, for 3 minutes (4 sets) of:
Kipping Chest-To-Bar Pull-Ups x 3-5 reps
– – – – – – – –
Option Two –
Every 15 seconds, for 3 minutes (12 sets) of complex:
Butterfly Chest-To-Bar Pull-Up + Kipping Chest-To-Bar Pull-Up x 1 rep
– – – – – – – –
Option Three –
Every 30 seconds, for 3 minutes (6 sets) of:
Butterfly Chest-To-Bar Pull-Ups x 5 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.
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Strict Muscle-Up x 1-2 reps
Interval 2 – Catch Position Dips x 6-8 reps
*Try to be at the lowest point of the ring dip when performing the catch position dips. Strengthening this position will keep you safe upon completion of the transition during kipping ring muscle-ups or kipping ring dips.
Interval 3 – Ring Pull-Ups with False Grip x 3 reps
*Try to lift your elbows as high as you can at the top of the pull-up by actively pressing downward on the rings. The goal is to get the elbows as high as your wrists.
Followed by. . .
Option 1 –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Band Assisted Strict Muscle-Up Transitions x 8 reps
*Keep the band as loose as possible while still completing the reps. You may opt to use a lighter band than the one in the video.
Interval 2 – Ring Dip x 6 reps
– – – – – – – –
Option 2 –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Muscle-Up Rocking Transitions x 2-4 reps
Interval 2 – Ring Dip x 6 reps
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 minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Snap Pulls x 20 reps (from static hang, no swing)
Interval 2 – Speed Swings x 4 reps
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Snap Pulls x 8 reps (static hang, no swing)
Interval 2 – Pop Swing x 4 reps
*Keep the swing on this VERY small and focus on creating upward height and avoiding rotating your body toward the ceiling.
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Cast Swing x 2 reps
*Drop between reps.
Interval 2 – Mounting Ring Muscle-Up x 1 rep
Followed by. . .
With a 60 second time cap, complete:
Kipping Ring Muscle-Up x max reps
*Perform these as singles or multiples – whichever you think will result in the greatest amount of successful 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 –
If you are not familiar with the process of handstand push-up negatives, please watch this VIDEO.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Rocking Box Bridge x 10 reps
*Hold for 1 second at the furthest point of extension.
Interval 2 – Box Bridged Handstand Push-Up x 10 reps
Followed by. . .
Every 10 seconds, for 60 seconds (6 sets) of:
Handstand Push-Up Negative x 1 rep @ 40A1
Followed by. . .
Every 15 seconds, for 3 minutes (12 sets) of:
Strict Handstand Push-Up x 2 reps
Rest 60 seconds, then. . .
For 60 seconds, perform one set of:
Strict Handstand Push-Ups x max reps
Followed by. . .
With a 60 second time cap, perform:
Hamstring Curl Handstand Push-Up 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.
Ring Dip Progressions –
Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Hand Plank Shoulder Circles x 10 reps (5 reps each direction)
Interval 2 – Wall Slides x 10 reps @ 2020
*Attempt to keep elbows, wrists and mid back against the wall to the greatest range of motion possible.
Rest 60 seconds, then. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Ring Dip Negative x 3 reps @ 32A1
Followed by. . .
For 60 seconds, perform one set of:
Strict Ring Dips x 6-10 reps @ 2020
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Catch Position Dips x 10 reps
Interval 2 – Incline Push-Ups on 30″ Box x 20 reps (fast)
Followed by. . .
For 60 seconds, perform one set of:
Box Jump Up to Full Support on Rings 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