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 –
*Please note: For all static handstand movements hands should be positioned so that the middle fingers are parallel, pointing away from you (straight hands).
One set of:
Finger Presses x 30 reps @ 2020
Followed by. . .
Option 1 –
Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Kick to Handstand on Wall Scaled x 40 seconds
Interval 2 – Donkey Kick x 30 seconds effort.
*Attempt to start with your feet close to your hands and have them land in the same place on the floor. Hands should remain on the floor the entire time.
– – – – – – – –
Option 2 –
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Kick to Handstand on Wall x 4-6 reps
Interval 2 – Donkey Kicks x 30 seconds
*Attempt to start with your feet close to your hands and have them land in the same place on the floor. Hands should remain on the floor the entire time.
– – – – – – – –
Followed by. . .
Option 1 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Three Quarter Handstand Hold on Wall x 20 seconds
Interval 2 – Mini Handstand x 8-10 reps (tutorial below)
*Hands should be facing straight and remain on the floor for the entire set.
– – – – – – – –
Option 2 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Wall Climb x 3 reps (make your best attempt to touch your nose to the wall, yet avoid your legs or torso touching; only feet and nose touch the wall)
Interval 2 – Mini Release Handstand x 8-10 reps (tutorial below)
*Hands should face forward on the floor and back leg should stay in the air throughout the set.
Additional information and tutorials –
Mini Handstand Tutorial
Mini Release 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 (no bar access) –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Reverse V-Up x 10 reps
*Video is with band. Simply perform this without the band.
Interval 2 – Tuck-Up x 10-15 reps
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Elbow Jacks x 20 reps
Interval 2 – Straight Body Ceiling Reaching Crunches x 20 reps
Followed by. . .
For 60 seconds, perform one set of:
Mountain Climbers x max reps
– – – – – – – –
Toes-To-Bar Progressions (bar access) –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Banded Reverse V-Up
x 6-10 reps
*Use a light band.
Interval 2 – Kipping Knees-To-Chest x 6-10 reps
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Elbow Jacks x 20 reps
Interval 2 – Straight Body Ceiling Reaching Crunches x 20 reps
Followed by. . .
For 60 seconds, perform one set of:
Bouncing Knees-To-Chest x max 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 –
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Half Pull-Up x 2-4 reps
Interval 2 – Lat Insertion Pull-Ups x 3-6 reps
Interval 3 – Chest-To-Bar Pull-Up Scaled x 4-8 reps
*If the half pull-up or the lat insertion pull-ups are too difficult you may use a light band as necessary or scale the movement by standing on a box or the floor and using your legs to help you elevate the movement as necessary.
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Jumping Pull-Ups x 12 reps
*Start from straight arms beneath the bar with your legs in a squatted position, jump, then return to the squatted position with care to avoid abrupt straightening of the arms.
Interval 2 – Chest-To-Bar Elbow Drivers x 16 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.
One set of:
Extensor Stretch for False Grip x 30 seconds
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Ring Dips with Scaling Options x 6 reps
Interval 2 – Squatted Muscle-Up Transitions x 4 reps
Followed by. . .
Three sets of:
Strict Muscle-Up attempt x 1 rep
Rest at least 20 seconds between attempts.
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Ring Pull-Up Negatives (false grip or neutral grip okay) x 8 reps @ 30A1
Interval 2 – Banded Assisted Strict Muscle-Up (transition only, no dip)
x 8-10 reps
*Adjust the band tension as necessary to challenge you.
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 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Scap Pull-Ups on Rings x 10 reps
Interval 2 – Ring Swings x 6-8 reps
Followed by. . .
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Supine Snap Pulls on Low Rings x 15 reps
Interval 2 – Dynamic Ring Row x 10 reps
Rest 30 seconds, then. . .
Three sets of:
Kipping Ring Muscle-Up attempt x 1 rep
*Be very aggressive with the snap pull before the transition.
Rest at least 20 seconds between attempts.
Followed by. . .
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Box Jump-Up to Full Support x 3-5 reps
Interval 2 – Catch Position Dips x 5 reps
*Place your feet on the floor and use them as necessary. You should feel tension in the shoulders but not pain.
Interval 3 – Full Support Hold x 10 seconds
Additional information and tutorials –
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
Session Three
A.
Handstand Push-Up Progressions –
If you are not familiar with process of handstand push-up negatives, please watch this VIDEO prior to performing this section.
For 60 seconds, perform one set of:
Med Ball Thoracic Opener x 45 seconds
Followed by. . .
Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Headstand Practice (against wall) x 30 seconds effort
*Feet and butt should be leaning against the wall.
Interval 2 – Kick to Handstand on Wall Scaled x 30 seconds effort
– – – – – – – –
Option 2 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Headstand Practice (against wall) x 30 seconds
*Feet should be leaning against the wall.
Interval 2 – Back-To-Wall Handstand Hold x 30 seconds effort
– – – – – – – –
Followed by. . .
Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Reverse Snow Angels x 20 reps @ 1010
Interval 2 – Elevated Knee Handstand Push-Ups x 10-15 reps
*If these are difficult, try to hook your toes on the back side of the box and use your hip flexors and hamstrings to help you come up out of the headstand position.
– – – – – – – –
Option 2 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Reverse Snow Angels x 20 reps @ 1010
Interval 2 – Handstand Push-Up Negative x 5 reps @ 30A1
*If you find that you are dropping onto your head, abort this movement immediately and perform Interval 2 from Option 1 (above).
– – – – – – – –
Followed by. . .
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Wall Slides x 6 reps @ 2020
Interval 2 – Headstand practice (back against the wall) x 20 seconds
Rest 60 seconds, then. . .
Option 1 –
For 60 seconds, perform one set of:
Elevated Knee Handstand Push-Ups x max reps
– – – – – – – –
Option 2 –
For 60 seconds, perform one set of:
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 –
*If you are not familiar with tempo and how to read it in your programming, please watch this VIDEO before performing this section.
*If you find that you begin to lose tension during the dip negative, please opt to place your feet on the floor or other surface to control the rate of descent of the dip.
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Ring Dip Negatives x 5 reps @ 41A0
Interval 2 – Full Support Hold x 15-20 seconds
*Accumulate time if necessary.
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Ring Dips with Scaling Options x 6-8 reps
Interval 2 – Catch Position Knees-To-Chest x 5 reps
Followed by. . .
For 60 seconds, perform one set of:
Reverse Snow Angels 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