PERFORMANCE

Warm-Up.

*Invictus Gymnastics Warm-Up*

For 60 seconds, perform one set of:
Mini Handstand or Mini Release Handstand x 10 reps

Followed by…

Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Cartwheel from Wall Practice x 40 seconds effort
Interval 2 – Three Quarter Handstand on Wall x 30-40 seconds
Interval 3 – Three Quarter Handstand (freestanding) x 8-10 reps

Followed by…

Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Full Support Hold on Rings x 10-15 seconds
Interval 2 – Catch Position Hold x 10 seconds
*Accumulate time if necessary by placing feet on the floor when needed.
Interval 3 – Squatted Muscle-Up Transition x 3-5 reps

*The squatted muscle-up transitions are the transition only. Shoulders should be as near to the rings as possible for the duration of the reps (no pull-up nor dip)

**Keep this movement slow and controlled. There should be no point in the movement that you feel you are utilizing momentum, and there should be no part of the movement that feels like you “drop” into a position.

Then…

A.
Every minute, on the minute, for 12 minutes (3 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 20 reps
Interval 2 – Wall Climb x 4 reps
Interval 3 – Ring Pull-Ups (with False Grip) x 8 reps
Interval 4 – Ring Dips (with or without scaling option) x 12 reps

B.
Five sets for max reps, each against a 3-minute running clock:
Row 500 Meters
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets.

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Janelle Winston
Janelle Winston (@AKwinst)
November 23, 2021 6:56 pm

Only had time for B.

17, 15, 15, 16, 14

Was happy with how these felt.

Aaron Danielson
Aaron Danielson (@ardanielson)
November 23, 2021 4:00 pm

A. done scaled dips with toes down barely made the last pullups in time.
B. scaled hspu green + red band about 25# tension at the bottom

Rows 1:55 hspu 11-9-9-7-8

Mike Slagle
Mike Slagle (@mike_slagle)
November 23, 2021 1:44 pm

A. Done. Wall walks are always challenging for me.

B. Done with seated 44 lb kb press
15, 16, 17, 13

C. 10 min ab work

Amber Wilkie
Amber Wilkie
November 23, 2021 11:14 am

A. Build to heavy C&J – 135# (82% of 1RM)

B. Every 2 min x 10
3 Hang P. Clean
2 front squat
1 split jerk

Set 1-3 100#
Set 4-6 105#
Set 7-8 110#
Set 9-10 115#

Toni Martos
Toni Martos (@ToniBaltimore)
November 23, 2021 10:55 am

Don rx
6/8/9/9/9 reps

Ryan Wingers
Ryan Wingers (@rjwingers)
November 23, 2021 10:15 am

B. HSPU – 9, 9, 9, 10, 10

Jeff C
Jeff C
November 23, 2021 8:32 am

Rows in 1:51.
SHSPU: 73 (12, 15, 15, 15, 16)

Shan
Shan
November 23, 2021 7:02 am

M55
HSPU 7-9-10-10-10

Al F
Al F (@frasersailing)
November 22, 2021 11:39 pm

Big long warmup all done ✅

A. Done RX

B. Every 3 mins on/off max HSPU’s
1. 15
2. 19
3. 20
4. 20
5. 20

Total 94

Rd 1 pulled a 1’43 and then just took too long to regroup and get going on the HSPU’s. Was def better pulling around 1’48’s and transitioning quicker