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 4 minutes (2 sets) of:
Interval 1 – Donkey Kicks to Wall x 10 reps
*Start with your butt as close to the wall as possible and try to achieve full handstand position before making contact with the wall.
Interval 2 – Side Pressing Handstand Hold x 40 seconds
*Once you have achieved full handstand position, remove your supporting foot from the wall to allow a freestanding static handstand position, but if you begin to lose balance before time is up replace your supporting foot on the wall and realign your handstand to begin the process again.
Rest 60 seconds, then. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Back-To-Wall Split Handstand Hold x 30 seconds
Interval 2 – Wall-Facing Split Handstand Hold x 30 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 30 seconds, for 60 seconds (1 set) of:
Interval 1 – Straddle Stretch x 30 seconds (middle only – do not stretch to left or right leg)
Interval 2 – Pike Stretch x 30 seconds
Followed by. . .
Every 15 seconds, for 60 seconds (4 sets) of:
Strict Toes-To-Bar x 2 reps
*Make sure to keep your legs absolutely straight and to control this movement to be as strict as possible.
Followed by. . .
Every 30 seconds, for 60 seconds (2 sets) of:
Toes-To-Bar x 10 reps
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of complex:
3 (contiguous) sets of: Toes-To-Bar x 1 rep + Bar Muscle-Up x 1 rep
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 6 minutes (3 sets) of complexes:
Interval 1 – Butterfly Chest-To Bar Pull-Ups x 10 reps + Bar Muscle-Up x 1 rep
Interval 2 – 5 (contiguous) sets of: Kipping Chest-To-Bar Pull-Up x 1 rep + Butterfly Chest-To-Bar Pull-Up x 1 rep
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 –
Every 30 seconds, for 3 minutes (6 sets) of complex:
Ring Pull-Up (with false grip) x 3 reps + Strict Muscle-Up x 2 reps
*Try to lift your elbows as high as your wrists during the ring pull-ups, kind of like a half a transition.
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of complexes:
Interval 1 – Strict Ring Muscle-Up x 1 rep + Ring Dip x 8 reps
Interval 2 – Strict Ring Muscle-Up to catch position x 1 rep + Rocking Transitions x 3 reps
Followed by. . .
For 60 seconds, perform one set of:
Narrow Grip Push-Up x 30 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 20 seconds, for 2 minutes (3 sets) of:
Interval 1 – Supine Snap Pull Swings x 3 reps
Interval 2 – Rowing Muscle-Up x 2 rep
*Allow your body to completely reach horizontal position before transitioning over the rings. If you are performing this on rings with long straps then the technique should likely be a two-step muscle-up
, not a hip driving muscle-up
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of complex:
Supine Snap Pull Swing x 5 reps + Rowing Muscle-Up x 1
Followed by. . .
One set of:
Rowing Muscle-Up x 8-10 reps
Followed by. . .
Every 20 seconds, for 2 minutes (3 sets) of:
Interval 1 – Snap Pull (static, no swinging) x 5 reps
Interval 2 – Pop Swing x 3 reps
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of:
Mounting Ring Muscle-Up x 1 rep
*Attempt to perform a “rising” muscle-up by extending the hips early in the forward swing while simultaneously and aggressively snapping back on the rings. The rising muscle-up is characterized by a somewhat vertical body position during the ascent of the muscle-up as opposed to a supine swing into the muscle-up.
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of complex:
Kipping Ring Muscle-Up x 3 reps
*Attempt to make your first muscle-up of each set a ‘rising’ style muscle-up, the seconds a blend of the rising and rowing muscle-ups, and the third rep a ‘rowing’ style muscle-up. The differences between the techniques should be apparent.
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 30 seconds, for 3 minutes (6 sets) of complex:
Back-To-Wall Handstand Hold x 15 seconds + Strict Handstand Push-Up to 8″/4″ Deficit x 3 reps
*The handstand should be performed on the plates you do the handstand push-ups on so you can go directly into the HSPUs from the handstand hold.
Followed by. . .
Every 20 seconds, for 3 minutes (9 sets) of:
Headstand Kip to Handstand with 8″/4″ Deficit x 2 reps
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of:
Strict Handstand Push-Up to 8″/4″ Deficit x 2-3 reps
*If this is easy for you, slow your descent on the handstand push-ups.
Followed by. . .
Every 20 seconds, for 3 minutes (9 sets) of:
Kipping Handstand Push-Up (no deficit) x 5 reps
Followed by. . .
For 60 seconds, perform one set of:
Wall-Facing 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 30 seconds, for 2 minutes (4 sets) of complex:
Strict Muscle-Up x 1 rep + Tempo Ring Dips x 3 reps @ 30X1
*Be sure that you fully lock your arms out. Turning your palms forward (external rotation) will help achieve this position.
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Catch Position Dips x 10 reps
*Keep your head and chest up so your body is as vertical as possible.
Interval 2 – Banded Two Handed Triceps Extensions x 20 reps
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Reverse Dips on Box x 15 reps
Interval 2 – Hand Plank Cross Knee-To-Elbow x 20 seconds 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 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