2-8 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 –

Option 1 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Finger Presses x 15 reps
Interval 2 – Box Bridge Practice x 40 seconds
*Spend this time learning how to get into and out of the bridge on the box. Make sure that you are using all precautions necessary to keep you safe. If you are using a wooden box, it is advised that you rest a towel or other soft material over the edge of the box for the sake of comfort while attempting to perform a bridge on the box.
– – – – – – – –
Option 2 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Finger Presses x 15-20 reps
Interval 2 – Rocking Box Bridge x 4-6 reps + Kick-Over (okay to omit the kick-over)
– – – – – – – –
Followed by. . .

Option 1 –
Spend 2 minutes working on a Kick to Handstand on Wall Scaled
– – – – – – – –
Option 2 –
Spend 2 minutes working Kick Up to Handstand on Wall
*Try to control the handstand as best as you can to make contact with the wall softly, but try to contact the wall each attempt.

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 – Tuck-Up x 10 reps (medium speed)
Interval 2 – Arch Hang Hold x 10 seconds

Followed by. . .

Every minute, on the minute, for 2 minutes (2 sets) of complex:
Kipping Half Toe-To-Bar x 5 reps + Kipping Knees-To-Chest x 10 reps
*Your feet do not need to reach horizontal as long as your legs stay straight in the front of the swing.

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 Progressions –

Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Pull-Ups with Scaling Option x 10 reps @2020
Interval 2 – Chest-To-Bar Elbow Drivers x 30 reps

Followed by. . .

Option 1 –
For 60 seconds, perform one set of:
Chin Hang Toe Taps x max reps
– – – – – – – –
Option 2 –
For 60 seconds, perform one set of”
Chin Hang Hold x max time

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 15 seconds, for 60 seconds (4 sets) of:
False Grip Static Hang x 5 seconds

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Ring Dip Negatives x 4 reps @ 30A0
*If you have trouble controlling the descent of the dip, place your feet on the floor and use your legs as necessary until you find the bottom of the dip.
Interval 2 – Squatted Muscle-Up Transition x 3 reps (slow and controlled)

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Band Assisted Strict Muscle-Up Transition x 4-8 reps
*Adjust the band as necessary to make completing the reps difficult, but doable.

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 minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Ring Swings x 6-8 reps
*Keep arms behind the ears and legs straight throughout.
Interval 2 – Ring Scap Pull-Ups x 10 reps

Followed by. . .

Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Rowing Muscle-Up Transitions on Low Rings x 8-10 reps
Interval 2 – Snap Pulls x 10 reps (static hang, no swing)

Followed by. . .

Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Supine Ring Swings x 4 reps
*It is more important to keep your body straight during the forward swing than it is to swing to horizontal. Use the ultimate height of your straight body swing to measure the amount of power your backswing produces, and use this height to gauge the quality of the backswing into the forward swing.
Interval 2 – Supine Snap Pull Swings x 4 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 prior to starting your session.

Option 1 –
One set of:
Three Quarter Handstand Hold on Wall x 20-30 seconds (accumulate as necessary)
– – – – – – – –
Option 2 –
One set of:
Piked Wall Handstand Hold x 45 seconds
*Attempt to stack the hips over the shoulders, and the shoulders over the hands.
– – – – – – – –
Rest 15 seconds, then. . .

Option 1 –
Every minute, on the minute, for 3 minutes (3 sets) of:
Kick to Handstand on Wall Scaled x 20-30 seconds effort
*If you find you are becoming fatigued, come out of the exercise when necessary to stay safe.
– – – – – – – –
Option 2 –
Every 15 seconds, for 3 minutes (12 sets) of:
Kick Up to Handstand on Wall x 1 rep + Back-To-Wall Handstand Hold x 5 seconds
– – – – – – – –
Followed by. . .

One set of:
Piked Wall Handstand Hold x 45 seconds
Feet should be as low as possible on the wall.

Rest 15 seconds, then. . .

Option 1 –
Every minute, on the minute, for 5 minutes (5 sets) of:
Elevated Knee Handstands Push-Ups x 6-10 reps
– – – – – – – –
Option 2 –
Every minute, on the minute, for 5 minutes (5 sets) of:
Handstand Push-Up Negatives x 3 reps @ 40A1
*If at any time you feel like you are dropping onto your head immediately abort this exercise and move to Option 1.

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.

For 60 seconds, perform one set of:
Shoulder Shrugs on Box x 15 reps

Followed by. . .

Every 15 seconds, for 2 minutes (1 set) complete:
Interval 1 – Full Support Hold on Rings x 5 seconds
Interval 2 – Catch Position Hold on Rings x 5 seconds
Interval 3 – Full Support Hold on Rings x 10 seconds
Interval 4 – Catch Position Hold on Rings x 5 seconds
Interval 5 – Full Support Hold on Rings x 10 seconds
Interval 6 – Catch Position Hold on Rings x 5 seconds
Interval 7 – Full Support Hold on Rings x 10 seconds
Interval 8 – Catch Position Hold on Rings x 5 seconds

Rest 60 seconds, then. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Ring Dips with Scaling Option x 5 reps @ 31X0

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Reverse Dips on Box x 10 reps
*Be sure that you are keeping your back upright and that you are going as low as your mobility will allow.

One set of:
Twisted Cross (pec stretch) x 60 seconds (30 seconds each side)
________________________________________
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