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 appropriate hand position for handstand work, please watch this VIDEO.
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Shoulder Supported Handstand Hold x 40 seconds
Interval 2 – Elbow Supported Handstand Hold x 40 seconds
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Side Pressing Handstand Hold x 40 seconds effort
Interval 2 – Static Handstand Hold x 40 seconds effort
B.
Every minute, on the minute, for 4 minutes (1 set) of:
Interval 1 – Toes-To-Bar Candlestick Press x 5 reps
Interval 2 – Strict Toes-To-Bar x 5-8 reps
Interval 3 – Kipping Toes-To-Bar x 16 reps
Interval 4 – V-Up x 32 reps
C.
High volume bar work can adversely affect your hands, and torn hands reduces training time. We strongly recommend Victory Grips for your training. Click here to order. Use discount code “Invictus” to receive 10% off.
If you are not yet familiar with the butterfly 4-step, please watch this VIDEO.
If you can perform butterfly pull-ups but butterfly chest-to-bar pull-ups are a struggle, please watch this VIDEO.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Chest-To-Bar Pull-Up Negative x 8 reps @ 31A1
Interval 2 – Strict Pull-Up x 5-8 reps
Followed by. . .
Option 1 –
Every minute, on the minute, for 2 minutes (2 sets) of:
Kipping Chest-To-Bar Pull-Ups x max unbroken reps (40 second cap)
– – – – – – – –
Option 2 –
Every minute, on the minute, for 2 minutes (2 sets) of:
Butterfly Chest-To-Bar Pull-Ups x max reps (unbroken)
Session Two
A.
If you are not familiar with the false grip for strict ring muscle-ups, please watch this VIDEO.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Box Jump-Up to Full Support on Rings x 5 reps
Interval 2 – Ring Pull-Up Negatives with False Grip x 3 reps @ 40A1
Followed by. . .
For 2 minutes, complete one set of:
Strict Muscle-Up x max effort
*Try to get as many reps as possible within the 2 minutes. You may approach this however you choose.
Rest 2 minutes, then. . .
Option 1 –
Every 15 seconds, for 4 minutes (16 sets) of complex:
Box Jump-Up to Full Support + Ring Muscle-Up Negative x 1 rep (slow and controlled descent)
*Be sure to descend to the lowest point possible in the dip negative before initiating the transition negative. This should help you better control the speed of descent.
– – – – – – – –
Option 2 –
Every 30 seconds, for 4 minutes (8 sets) of complex:
Strict Ring Muscle-Up x 1 + Ring Dip x 2 reps
– – – – – – – –
Followed by. . .
For 60 seconds, perform one set of:
Banded Strict Muscle-Ups x 15 reps
B.
If you are not familiar with the No Zone, please watch this VIDEO.
Please review tips on the backswing for kipping ring muscle-ups by watching this VIDEO.
Every minute, on the minute, for 2 minutes (2 sets) of:
Rowing Transition Lifters on Low Rings x 10 reps
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Snap Pulls x 10 reps (no swing)
Interval 2 – Pop Swing x 5 reps
*Keep this swing as small as possible while still creating upward lift via hip extension. A swing too large will not train the movement pattern necessary for the hip driving kipping ring muscle-up.
Rest 60 seconds, then. . .
Every minute, on the minute, for 2 minutes (2 sets) of:
Kipping Ring Muscle-Up x max effort
Followed by. . .
For 2 minutes, perform one set of:
Prone Cuban Press (full range) x 20 reps
Session Three
A.
If you are not familiar with appropriate hand position for handstand work, please watch this VIDEO.
For 60 seconds, perform one set of:
Kick to Handstand on Wall x max reps
Followed by. . .
Every 20 seconds, for 2 minutes (6 sets) of:
Strict Handstand Push-Up x 3 reps
Rest 60 seconds, then. . .
Every 15 seconds, for 3 minutes (12 sets) of:
Strict Handstand Push-Up x 2 reps
Rest 60 seconds, then. . .
Every 10 seconds, for 3 minutes (18 sets) of:
Strict Handstand Push-Up x 1 rep
**If you completed all of the prescribed reps, congratulations on performing 60 strict handstand push-ups!**
Followed by. . .
For 60 seconds, perform one set of:
Reverse Snow Angels x max reps (FAST)
B.
Every 15 seconds, for 60 seconds (4 sets) of complex:
Ring Dip x 2 reps + Full Support Hold x 5 seconds
Rest 60 seconds, then. . .
One set of:
Ring Dips with Scaling Option x max unbroken reps
Rest 60 seconds, then. . .
Every 30 seconds for 2 minutes (4 sets) of:
Push-Up to 8″ Deficit x 5 reps
Followed by. . .
One set of:
Interval 1 – Box Shoulder Shrug Circles (forward) x 30 seconds
Interval 2 – Rest 30 seconds
Interval 3 – Box Shoulder Shrug Circles (backward) x 30 seconds
Rest 30 seconds, then. . .
One set of:
Full Support Hold (on rings) x max effort (unbroken)
______________________________________________
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