14-20 November, 2022 – Invictus Gymnastics Level One

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 2 minutes working on proper hand and foot placement for a Kick to Handstand.

Followed by. . .

Option 1 –
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Donkey Kicks x 6 reps
Interval 2 – Kick to Handstand on Wall Scaled x 6 reps or 15 seconds effort (whichever occurs first)
*Please choose a scaled option that you feel comfortable doing without scaring yourself or creating too much fatigue. Becoming comfortable with this is the goal, not necessarily to get to full vertical handstand.
– – – – – – – –
Option 2 –
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Donkey Kicks x 6 reps
Interval 2 – Back-To-Wall Handstand Hold x 15 seconds
– – – – – – – –
Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Three-Quarter Handstand on Wall x 15 seconds
*Climb your feet further up the wall to get your hands as close to the wall as possible, safely.
Interval 2 – Wall Climb x 2 reps
*Get your nose as close to the wall as possible but without losing body positioning or scaring yourself.

Followed by. . .

Spend 3 minutes working on a cartwheel from handstand off wall.

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 3 minutes (3 sets) of:
Interval 1 – Kipping Knees-To-Chest x 6-10 reps
Interval 2 – Seated Piked Double Leg Lift x 6-10 reps

Followed by. . .

For 60 seconds, perform one set of complex:
Kipping Half Toes-To-Bar x max reps
*Find a rhythm during this set. As you fall into your rhythm begin lifting your legs higher toward the bar in small increments to find how high you can swing straight legs while still maintaining rhythm. It’s recommended that you video these from the side to get a realistic view of the angle your legs are swinging up to reference in the future.

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 1 –
Every 30 seconds, for 6 minutes (3 sets) of:
Interval 1 – Chest-To-Bar Pull-Up with Scaling Option x 5 reps @ 2020
Interval 2 – Chin Hang Toe Taps x 15 seconds effort
Interval 3 – Chest-To-Bar Pull-Up with Scaling Option x 5 reps @ 1010
Interval 4 – Supine Plank Hold x 15 seconds
– – – – – – – –
Option 2 –
Every 30 seconds, for 6 minutes (3 sets) of:
Interval 1 – Chest-To-Bar Pull-Up Negatives x 4 reps @ 30A1
Interval 2 – Chin Hang Hold x 15 seconds (or max effort, whichever is less)
Interval 3 – Half Pull-Up x 2-4 reps
Interval 4 – Supine Plank Hold x 15 seconds

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.

For 60 seconds, perform one set of:
Extensor Stretch for False Grip x 30 seconds

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – False Grip Static Hang x 5-10 seconds
*It may be difficult to completely straighten your arms, so just extend them as much as you can and still maintain the false grip.
Interval 2 – Ring Pull-Up Negative (false grip prefered but not necessary) x 4 reps @ 30A1
*Use low rings and your feet if necessary for a smooth descent by placing your feet on the floor or box.

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Banded Strict Muscle-Up x 6-10 reps
*Try to allow more slack in the band each set to increase the difficulty of the movement.

Followed by. . .

Every 10 seconds, for 2 minutes (12 sets) of:
Ring Muscle-Up Negative Scaled x 1 rep
*During the transition, try to keep the rings as close to your armpits as you can.

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Ring Dips with Scaling Option x 7 reps
*Insure you are going to full depth in the dip.

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 –

For 60 seconds, perform one set of:
Pike Stretch x 60 seconds

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Speed Swing x 3 reps
Interval 2 – Supine Snap Pulls on Low Rings x 10-20 reps

Followed by. . .

Every 45 seconds, for 3 minutes (4 sets) of:
Rowing Transition Lifter on Low Rings x 5 reps

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Supine Ring Swings x 3-5 reps
*Be sure to let your butt drop as you swing downward from the supine position. This will allow your body to swing smoothly into the backswing rather than feeling like it jerks on the rings at the bottom of the swing.
Interval 2 – Rowing Muscle-Up Transition on Low Rings x 5-6 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.

Option 1 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Headstand Hold on Wall x up to 15 seconds (come down if you feel discomfort)
Interval 2 – Kick to Handstand on Wall Scaled x 15 seconds effort
– – – – – – – –
Option 2 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Headstand Hold on Wall x 15 seconds
Interval 2 – Back-To-Wall Handstand Hold x 15-20 seconds
– – – – – – – –
Followed by. . .

Option 1 –
Spend 2 minutes working on a kick to handstand.
– – – – – – – –
Option 2 –
Every 10 seconds, for 2 minutes (12 sets) of:
Handstand Push-Up Negatives x 1 rep @ 30A2
*Protect your neck. If at any time you hit your head firmly on the floor, your next rep should finish before your head makes contact with the floor by kicking off the wall quickly. Make sure to hold the handstand for 2 seconds before descending.
– – – – – – – –
Followed by. . .

Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Elevated Knee Handstand Push-Up x 6-10 reps
Interval 2 – Headstand Kipping Pulses x 10-15 reps
– – – – – – – –
Option 2 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Hamstring Curl Handstand Push-Up x 2-6 reps
Interval 2 – Headstand Kipping Pulses x 10-15 reps
– – – – – – – –
Followed by. . .

Option 1 –
Every 30 seconds, for 3 minutes (6 sets) of:
Wall Climb x 2 reps
– – – – – – – –
Every 30 seconds, for 3 minutes (6 sets) of:
Handstand Push-Up Depths x 4-5 reps (at chosen depth)
*Choose a depth that you can press out of. If your current depth becomes too difficult then default to a lesser depth.

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 6 minutes (4 sets) of:
Interval 1 – Full Support Hold on Low Rings x 10-15 seconds
Interval 2 – Ring Dip Negatives x 4 reps @ 40A1
Interval 3 – Catch Position Hold x 5-10 seconds
*Accumulate time as necessary on both the full support and catch position holds.

Followed by. . .

Every 20 seconds, for 2 minutes (6 sets) of:
Ring Dips with Scaling Option x 4 reps @ 10X1
_______________________________________________________________________________________________________________
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)

Med Ball Thoracic 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

Wrist Stretches

Twisted Cross

Single Arm Hang from Bar (Lat and Pec Stretch)

Over the Shoulder Barbell Stretch

Calf and Hamstring Combo Stretch

Banded-Assisted Cross-Pull Scap Retraction

Couch Stretch