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
If you are not familiar with the three most important hand placements for handstand work, please watch this VIDEO.
A.
Option 1 –
Every minute on the minute, for 3 minutes (3 sets) of:
Kick to Handstand on Wall Scaled x 30 seconds max effort
– – – – – – – –
Option 2 –
Every minute on the minute, for 3 minutes (3 sets) of:
Back-To-Wall Handstand Hold x 30 seconds
– – – – – – – –
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Finger Presses x 15-20 reps
Interval 2 – Three-Quarter Handstand Hold or Nose-To-Wall Handstand Hold x 40 seconds
Followed by. . .
Spend 60 seconds working on proper hand and foot placement for a Kick to Handstand.
B.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Tuck-Up x 8 reps
Interval 2 – Kipping Swing x 10 reps
Followed by. . .
Every minute, on the minute, for 2 minutes (2 sets) of complex:
5 sets of: Kipping Half Toe-To-Bar + Kipping Knees-To-Chest
*Attempt to do all reps unbroken.
C.
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Pull-Ups Scaled x 20 reps @ 1010
Interval 2 – Chest-To-Bar Elbow Drivers x 30 reps
Followed by. . .
Option 1 –
For 60 seconds, perform one set of:
Chin Hang Toe Taps x max reps
– – – – – – – –
Option 2 –
For 60 seconds, perform one set of:
Chin Hang Hold x max time
Session Two
A.
If you are not familiar with the false grip for strict ring muscle-ups, please watch this VIDEO.
If you do not know how to tape for a false grip, please watch this VIDEO.
Every 15 seconds, for 60 seconds (4 sets) of:
False Grip Static Hang x 5 seconds
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Ring Dip Negatives x 4 reps @ 30A0
*Use low rings so you can place your feet on the floor if necessary. The goal is to maintain a smooth descent from the very top of the dip to the lowest point.
Interval 2 – Squatted Muscle-Up Transition x 3 reps (slow and controlled)
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Band Assisted Strict Muscle-Up Transitions x 8 reps
*Adjust the band as necessary to make completing the reps difficult, but doable.
B.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Ring Swings x 10 reps
*Keep arms behind the ears and legs straight throughout.
Interval 2 – Ring Scap Pull-Ups x 20 reps
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Rowing Muscle-Up Transitions x 8-10 reps
Interval 2 – Snap Pulls x 15-20 reps
Followed by. . .
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Supine Ring Swings x 5 reps
*It is more important to keep your body completely straight during the forward swing than it is to go high. Do not allow your hips to bend.
Interval 2 – Supine Snap Pull Swings x 5 reps
Session Three
A.
One set of:
Piked Wall Handstand Hold x 30 seconds
Rest 30 seconds, then. . .
Option 1 –
Every minute, on the minute, for 3 minutes (3 sets) of:
Kick to Handstand on Wall Scaled x 20 seconds
– – – – – – – –
Option 2 –
Every 15 seconds, for 3 minutes (12 sets) of:
Back-To-Wall Handstand Hold x 8-10 seconds
– – – – – – – –
Followed by. . .
One set of:
Piked Wall Handstand Hold x 30 seconds
Rest 30 seconds, then. . .
Option 1 –
Every minute, on the minute, for 5 minutes (5 sets) of:
Elevated Knee Handstand Push-Up x 6-10 reps
– – – – – – – –
Option 2 –
Every minute, on the minute, for 5 minutes (5 sets) of:
Elevated Foot Handstand Push-Up x 6-10
– – – – – – – –
Option 3 –
Every minute, on the minute, for 5 minutes (5 sets) of:
Box Bridged Handstand Push-Up x 6-10 reps
B.
For 60 seconds, perform one set of:
Shoulder Shrugs on Box x 15 reps
Followed by. . .
Every 15 seconds, for 2 minutes (1 set) complete:
Interval 1 – Full Support Hold on Rings x 5 seconds
Interval 2 – Catch Position Hold on Rings x 5 seconds
Interval 3 – Full Support Hold on Rings x 10 seconds
Interval 4 – Catch Position Hold on Rings x 5 seconds
Interval 5 – Full Support Hold on Rings x 15 seconds (no rest before interval 6)
Interval 6 – Catch Position Hold on Rings x 5 seconds
Interval 7 – Full Support Hold on Rings x 10 seconds
Interval 8 – Catch Position Hold on Rings x 5 seconds
Rest 60 seconds, then. . .
Option 1 –
Every 30 seconds, for 2 minutes (4 sets) of:
Ring Dip Negatives x 6 reps @ 30A1
*Place your feet on the floor if necessary to control the descent speed so it is smooth and consistent.
– – – – – – – –
Option 2 –
Every 30 seconds, for 2 minutes (4 sets) of:
Ring Dips with Scaling Options x 6 reps @ 31X0
– – – – – – – –
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Reverse Dips on Box x 10 reps
*Be sure that you are keeping your back upright and that you are going as low as your mobility will allow.
Followed by. . .
One set of:
Twisted Cross (pec stretch) x 60 seconds (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 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