5-11 October, 2020 – 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. . .

Every minute, on the minute, for 2 minutes (2 sets) of:
Rocking Box Bridges x 30 seconds

Followed by. . .

Option 1 –
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Cartwheel from Handstand on Wall x 2 reps
Interval 2 – Three Quarter Handstand on Wall x 20 seconds
Interval 3 – Donkey Kicks to Wall (3 stage) x 5 reps
– – – – – – – –
Option 2 –
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Cartwheel from Handstand on Wall x 2 reps
Interval 2 – Wall Climb x 3 reps
Interval 3 – Back-To-Wall Donkey Kicks x 3 reps
– – – – – – – –
Followed by. . .

Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Finger Press x 20 reps
Interval 2 – Kick to Handstand on Wall Scaled x 40 seconds effort
*Be sure to rest when necessary. Feeling strong and fresh will help you feel confident and result in better attempts than trying to perform while exhausted or worried about falling.
– – – – – – – –
Option 2 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Finger Press x 20 reps
Interval 2 – Back-To-Wall Handstand Hold (10 second hold) x 3 reps
*You can use the kick to handstand scaled option to get into this handstand (or any other method you can perform successfully). Rest as needed between reps.
– – – – – – – –
Followed by. . .

One set of:
Wall-Facing Handstand Shoulder Shrugs x 20 reps

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 2 minutes (4 sets) of:
Bouncing Knees-To-Chest x 10-15 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 3 minutes (3 sets) of:
Chest-To-Bar Pull-Ups with Scaling Option x 20 reps
*These are going to get tough. Use your legs as much as necessary to finish the reps and go fast. The goal is to finish around 30 seconds, but make sure that you finish each pull with the bar at your chest and each descent with completely straight arms.

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.

Option 1 –
Every 15 seconds, for 6 minutes (6 sets) of:
Interval 1 – False Grip Static Hang x 5 seconds
Interval 2 – Catch Position Hold x 5 seconds
*Place your feet on the floor and use them if needed. Insure you are at the complete lowest point in the dip you can hold without falling.
Interval 3 – Full Support Hold x 5 seconds
Interval 4 – Ring Dips with Scaling Option x 3 reps
– – – – – – – –
Option 2 –
Every 30 seconds, for 6 minutes (3 sets) of:
Interval 1 – Ring Pull-Up Negatives (with false grip) x 4 reps @ 40A0
Interval 2 – Catch Position Hold x 10 seconds
Interval 3 – Full Support Hold x 10 seconds
Interval 4 – Ring Dips with Scaling Options x 4-6 reps
– – – – – – – –
Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Squatted Strict Muscle-Up Transitions x 3 reps
*Slow and controlled. Notice this is simply the transition and the movement does not include a pull-up or dip.
Interval 2 – Band Assisted Strict Muscle-Up Transitions x 3 reps

Rest 30 seconds, then. . .

Spend 30 seconds attempting your first Strict Muscle-Up.

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:
Box Jump Up to Low Catch (with 2 second pause) x 40 seconds effort

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Ring Swings x 6 reps

Followed by. . .

Option 1 –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Rowing Muscle-Up Transition with Feet on Floor x 5 reps
Interval 2 – Bouncing Scap Pull-Ups x 10 reps
– – – – – – – –
Option 2 –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Muscle-Up Transition with Feet on Box x 4 reps
Interval 2 – Bouncing Scap Pull-Ups x 15 reps
– – – – – – – –
Followed by. . .

Every minute, on the minute, for 3 minutes (1 set) of:
Interval 1 – Prone Cuban Press for Ring Muscle-Up (full range) x 8-10 reps
Interval 2 – Reverse Dips on Box x 20 reps
Interval 3 – Snap Pulls x 30 reps
*Do these from a static hang, not swinging.

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 –

Every 30 seconds, for 60 seconds (1 set) of:
Interval 1 – Hand Plank Shoulder Circles x 30 seconds (clockwise)
Interval 2 – Hand Plank Shoulder Circles x 30 seconds (counterclockwise)

Followed by. . .

Option 1 (If you have not yet learned how to kick to handstand on the wall) –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Kick-Up to Handstand on Wall Scaled x 30 seconds effort
*Be sure to rest when necessary. Feeling strong and fresh will help you feel confident and result in better attempts than trying to perform when exhausted or worried about falling.
Interval 2 – Wall Slides x 5 reps @ 3030
*Try really hard to keep your elbows, wrists and mid back on the wall.
– – – – – – – –
Option 2 (If you are comfortable kicking up to a handstand against a wall) –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Back-To-Wall Handstand Hold x 30 seconds
Interval 2 – Rocking Box Bridge x 30 seconds effort
*If you feel any tension in your low back, turn the box to the next higher setting. Repeat as needed or add plates for higher feet until all tension is gone from the low back. If this is still too difficult, replace this stretch with the med ball thoracic opener x 40 seconds
– – – – – – – –
Followed by. . . .

Option 1 –
Every 30 seconds, for 4 minutes (8 sets) of:
Elevated Knee Handstand Push-Up x 4-6 reps
– – – – – – – –
Option 2 –
Every 30 seconds, for 4 minutes (8 sets) of:
Elevated Foot Handstand Push-Up x 4-6 reps
– – – – – – – –
Option 3 –
Every minute, on the minute, for 4 minutes (4 sets) of:
Hamstring Curl Handstand Push-Up x 4-6 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 –

Every 20 seconds, for 2 minutes (3 sets) of:
Interval 1 – Full Support Hold on Rings x 5-10 seconds
Interval 2 – Ring Dips with Scaling Option x 4 reps

Followed by. . .

Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Elbow Plank x 20 seconds
Interval 2 – Incline Push-Ups on 30″ Box x 6-10 reps
Interval 3 – Ring Dips with Scaling Option x 5 reps

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Reverse Dips on Box x 10 reps
Interval 2 – Supinated Palm Hand Plank x 30 seconds
*If during the supinated palm hand plank you feel pain or uncomfortable tension in your elbow, perform this movement with slightly bent arms and insure the biceps are flexed to support the lean.
________________________________________________
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