16-22 September, 2024 – 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 Progressions –

Every 30 seconds, for 2 minutes (4 sets) of:
Donkey Kicks to Wall (3 stage) x 4-6 reps

Followed by. . .

Option 1 –
For 60 seconds, perform one set of:
Med Ball Thoracic Opener x 60 seconds
– – – – – – – –
Option 2 –
For 60 seconds, perform one set of:
Rocking Box Bridge x 5-10 reps
– – – – – – – –
Followed by. . .

Option 1 –
Every minute, on the minute, for 2 minutes (2 sets) of:
Mini Handstand x 10 reps (hands stay on floor)
*If handstands are very new to you, please watch the full tutorial on this skill at the end of this section.
– – – – – – – –
Option 2 –
Every minute, on the minute, for 2 minutes (2 sets) of:
Mini Release Handstand x 8 reps (hands release from floor but only touch one foot on the floor between reps)
**If handstands are very new to you, please watch the full tutorial on this skill at the end of this section.
– – – – – – – –
Option 3 –
Spend 2 minutes working on a Kick to Handstand.
*It is important that you are carefully paying attention to all of the details of the kick to handstand. If you begin to get sloppy by bending in the hips, whipping the back leg over your head, narrowing your stance on kick-up or landing etc you will be creating habits that will be hard to break later. Work to get feet to touch together with hips fully extended.
– – – – – – – –
Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Piked Wall Handstand Hold x 5-15 seconds
*This is a wide range of time to choose from, but aim for more time, even if you have to sacrifice positioning a little.

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Reverse Snow Angels x 20 reps @ 1010
Interval 2 – Finger Presses x 20 reps

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 –

Every 10 seconds, for 2 minutes (6 sets) of:
Interval 1 – Target Reach Swing x 1 rep
Interval 2 – Target Reach Swing + Kipping Half Toes-To-Bar x 2 reps
*The target reach swing for toes-to-bar is a slightly different approach than the target reach swing for the bar muscle-up. Please make sure that you are aware of the difference in starting position to have the best chances of consistent rhythm in the reps. Please watch this video to see some specifics of where to start the toes-to-bar mount.

Followed by. . .

Option 1 –
Every 10 seconds, for 2 minutes (12 sets) of:
Target Reach Swing + Kipping Toes-To-Bar Attempt x 1 rep
– – – – – – – –
Option 2 –
Every 15 seconds, for 2 minutes (8 sets) of:
Target Reach Swing + Kipping Toes-To-Bar x 2 reps
– – – – – – – –
Option 3 –
Every 20 seconds, for 2 minutes (6 sets) of:
Target Reach Swing + Kipping Toes-To-Bar x 3 reps
– – – – – – – –
Followed by. . .

Every minute, on the minute, for 2 minutes (2 sets) of:
Tuck-Up V-Up Complex x 5-7 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 minute, on the minute, for 2 minutes (2 sets) of complex:
C2B Elbow Drivers x 10 reps + C2B Diagonal Hold x 20 seconds
*Try to keep your upper traps relaxed and squeeze the lower part of your scaps together by lifting your chest toward the bar.

Followed by. . .

For 60 seconds, perform one set of:
Chest-To-Bar Pull-Ups Scaled x max reps (do not remove your hands from the bar for the entire 60 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.
*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 10 seconds, for 2 minutes (12 sets) of:
Ring Pull-Up Negatives with False Grip x 1 rep @ 31A1
*If you find that you begin to lose tension during the pull-up negative, please opt to place your feet on the floor or other surface to control the rate of descent of the pull-up.

Followed by. . .

Every 10 seconds, for 3 minutes (9 sets) of:
Interval 1 – Full Support Hold x 5 seconds
Interval 2 – Ring Dip Negative x 1 rep @ 32A1
*If you find that you begin to lose tension during the ring dip negative, please opt to place your feet on the floor or other surface to control the rate of descent of the dip.

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Band Assisted Strict Muscle-Up Transitions x 3 reps
*Move slowly and try to keep the tops of your shoulders lower than the top of the rings.

Followed by. . .

One set of:
Head-Butt Push-Ups 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 30 seconds, for 2 minutes (2 sets)
Interval 1 – Scap Pull-Ups x 10 reps
Interval 2 – Ring Swings x 5 reps

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Rowing Muscle-Up Transition on Low Rings x 3-5 reps

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Snap Pulls x 10 reps
Interval 2 – Snap Pulls with Small Backswing x 5 reps
*The backswing is not an actual “swing”. This drill is designed to add a bit of distraction to the snap pull and to test to see if you can still pull the rings back correctly when adding movement before and after the snap pull. If necessary, lift your feet forward, pause, snap pull, then release the tension in your body to allow your lower half naturally swing back and return to the front, pause, and snap again.

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Box Jump-Up to Catch Position (2 second hold in catch position) x 3 reps

Followed by. . .

Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Snap Pulls x 6 reps
Interval 2 – Snap Pulls with Small Backswing x 6 reps
Interval 3 – Ring Swings x 6 reps

Followed by. . .

Every 30 seconds, for 60 seconds, (1 set) of:
Interval 1 – Banded Triceps Extension x 15 reps (right arm)
Interval 2 – Banded Triceps Extension x 15 reps (left arm)
*Use a light enough band that you can fully extend the elbow each rep.

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-

For 60 seconds, perform one set of:
Hand Plank Shoulder Circles x 20 reps (10 reps each direction)

Rest 60 seconds, then. . .

Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Downward Dog Handstand Push-Ups x 8 reps
*Only descend as low as you can press out of.
Interval 2 – Headstand Practice (back to wall) x (up to) 40 seconds effort
*If at any moment you feel neck pain, abort the headstand practice immediately. The goal is to strengthen the neck in this position, and if you feel pain then you have too much pressure on the neck and modifications should be made to lessen the amount of pressure on your neck.
– – – – – – – –
Option 2 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Elevated Foot Handstand Push-Ups on 24″ Box x 6-10 reps
Interval 2 – Headstand Practice (back to wall) x (up to) 40 seconds effort
*If at any moment you feel neck pain, abort the headstand practice immediately. The goal is to strengthen the neck in this position, and if you feel pain then you have too much pressure on the neck and modifications should be made to lessen the amount of pressure on your neck.- – – – – – – –
Followed by. . .

Option 1 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Three Quarter Handstand Hold on Wall x 20-40 seconds
Interval 2 – Elbow Plank x 40 seconds
– – – – – – – –
Option 2 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Back-To-Wall Handstand Hold x 15-30 seconds
Interval 2 – Elevated Foot Push-Ups on 24″ Box x 6-10 reps
– – – – – – – –
Followed by. . .

Option 1 –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Wall Climb x max reps/effort
Interval 2 – Rest
– – – – – – – –
Option 2 –
Every minute, on the minute, for 4 minutes (4 sets) of:
Box Bridged Handstand Push-Ups x 3-7 reps
– – – – – – – –
Option 3 –
Every minute, on the minute, for 4 minutes (4 sets) of:
Hamstring Curl Handstand Push-Ups x 3-5 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.

Option 1 –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Reverse Dips on Box x 6 reps
Interval 2 – Full Support Hold on Rings x 15 seconds
*Accumulate time as necessary.
– – – – – – – –
Option 2 –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Reverse Dips on Box x 8 reps
Interval 2 – Ring Dip Negatives x 3 reps @ 31A0
– – – – – – – –
Option 3 –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Ring Dips with Scaling Option x 8 reps
*First attempt unassisted dips then use legs as necessary when needed.
Interval 2 – L-Sit Lifts on Box x 10 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)

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