2-8 September, 2024 – Invictus Gymnastics Level Three

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 –

For 90 seconds, perform one set of:
Donkey Kick Burpees x 20 reps

Rest 30 seconds, then. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Wall-Facing Split Handstand Hold x 45 seconds

Followed by. . .

For 2 minutes, perform one set of:
Handstand Marching x 100 reps (Every time you break during the 100 reps perform penalty Push-Ups x 10 reps)

Followed by. . .

One set of each:
Lalanne Push-Up x 20 reps
Reverse Snow Angels x 30 reps (2.5#/5# each hand) @2020

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 minute, on the minute, for 3 minutes (3 sets) of complex:
Elbow Jacks x 15 reps + Kipping Toes-To-Bar x 15 reps

Followed by. . .

Option 1 –
Every 30 seconds, for 2 minutes (4 sets) of:
Strict Toes-To-Bar x 2-5 reps
*Keep legs completely straight.
– – – – – – – –
Option 2 –
Every 30 seconds, for 2 minutes (4 sets) of:
Straddle-Ups on Bar x 5 reps
*Keep legs completely straight.

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 3 minutes (3 sets) of complex:
Legless Rope Climb x 1 rep + Butterfly Chest-To-Bar Pull-Up x 10 reps
*Focus should be on keeping your chin up during the set and only grazing the bar, NOT “hitting” the bar.

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Wide Grip Strict Chest-To-Bar Pull-Ups x 3-6 reps
Interval 2 – Box Bridged Handstand Push-Ups x 6-10 reps
*Set the box on its highest side and add any additional plates necessary to make sure you are not feeling pain or discomfort from hyperextension in your lower back.

Followed by. . .

For 60 seconds, perform one set of:
Butterfly Chest-To-Bar Pull-Ups x max reps (unbroken)
*Once you fail a rep immediately jump back up on the bar and perform an L-Hang from the bar for the remaining 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 –

Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Bent-Over Dumbbell Row x 6-8 reps (each arm)
Interval 2 – Strict Ring Muscle-Up x 2-4 reps

Followed by. . .

For 60 seconds, perform one set of:
Ring Pull-Ups (with false grip) x max 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 (1 set) of:
Interval 1 – Ring Scap Pull-Ups x 10 reps
Interval 2 – Snap Pull x 15 reps (static hang, no swing)
Interval 3 – Snap Pull (with small backswing) x 10 reps
Interval 4 – Pop Swing x 10 reps
*These are small swings, focus is on arm position remaining behind the ears and hips driving the “pop”. You should feel a moment of weightlessness and the rings lifting off of the bottom of the strap.

Followed by. . .

Every 15 seconds, for 2 minutes (8 sets) of:
Cast Swing x 1 rep
*Start from the floor each rep.

Rest 60 seconds, then. . .

*For the following kipping muscle-up sets, assume every first muscle-up starts with a cast swing.

Every 30 seconds, for 6 minutes (3 sets) of:
Interval 1 – Muscle-Up x 1 rep
Interval 2 – Muscle-Up x 2 reps (contiguous)
Interval 3 – Muscle-Up x 3 reps (contiguous)
Interval 4 – Muscle-Up x 4 reps (contiguous)
*If you don’t quite have all of the reps the intervals are requesting, just do the most you can safely do without failing a rep.

Followed by. . .

Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Banded Face Pulls x max reps
Interval 2 – Banded Two-Handed Triceps Extensions x max 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 –

Every 30 seconds, for 2 minutes (4 sets) of:
Handstand Push-Up Negative x 2 reps @ 50A1

Followed by. . .

Every 15 seconds, for 2 minutes (8 sets) of:
Handstand Push-Up to Max Deficit x 2 reps
*If you don’t know your max deficit handstand push-up, start with a deficit you know you can make and build from there.

Rest 60 seconds, then. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Box Bridged Handstand Push-Ups to 8″ Deficit x max reps
*Place box on highest level and add plates as necessary to avoid discomfort in your low back.
Interval 2 – Elbow Jacks x 30 reps

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Strict Handstand Push-Up x 5-10 reps
Interval 2 – Narrow Grip Strict Chest-To-Bar Pull-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.
Press Handstand Progressions –

Every minute, on the minute for 4 minutes (2 sets) of:
Interval 1 – Wall Crouch Planche x 10 reps
Interval 2 – Donkey Kick (to vertical) x 6-8 reps
*Land as softly and quietly as possible. Hold each handstand to up to 5 seconds (if possible) each rep.

Followed by. . .

Every 90 seconds, for 3 minutes (2 sets) of:
Interval 1 – Press Handstand Options x 60 seconds
*Choose an option where you can be successful up to 3-5 reps.
Interval 2 – Arch Hang Hold on Bar x 60 seconds

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Frog Press to Handstand x 1-3 reps
Interval 2 – Tucked Bar Front Lever x 1 rep (10+ second attempted hold in front lever position)
_____________________________________________
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