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© 2025 Honcharuk Oleksandr

Mastery: Victorian Cross — Stage 1 (Sisiv (Neutral grip))

Stage goal: 10 Sisiv (Neutral grip) ➔ Transition to Stage 2
  • Lats, elbows and forearms warm-up – 8 min
  • Pull-ups – 10
  • Bar Hang – 45 sec
  • Bent-Over Barbell Row – 10
  • Hammer Curls – 12
  • Hanging Leg Raises – 10
  • Push-ups – 15

Mastery: Victorian Cross — Stage 2 (Chin-Up (Bended arms, holding 5 sec))

Stage goal: 10 Chin-Up (Bended arms, holding 5 sec) ➔ Transition to Stage 3
  • Lats, elbows and forearms warm-up – 8 min
  • Pull-ups – 10
  • Bar Hang – 45 sec
  • Bent-Over Barbell Row – 10
  • Hammer Curls – 12
  • Hanging Leg Raises – 10
  • Push-ups – 15

Mastery: Victorian Cross — Stage 3 (Wide Grip Chin-Up (3 sec))

Stage goal: 10 Wide Grip Chin-Up (3 sec) ➔ Transition to Stage 4
  • Lats, elbows and forearms warm-up – 8 min
  • Pull-ups – 10
  • Bar Hang – 45 sec
  • Bent-Over Barbell Row – 10
  • Hammer Curls – 12
  • Hanging Leg Raises – 10
  • Push-ups – 15

Mastery: Victorian Cross — Stage 4 (Elbow Rotation Hold (90 degrees, 5 sec))

Stage goal: 10 Elbow Rotation Hold (90 degrees, 5 sec) ➔ Transition to Stage 5
  • Lats, elbows and forearms warm-up – 8 min
  • Pull-ups – 10
  • Bar Hang – 45 sec
  • Bent-Over Barbell Row – 10
  • Hammer Curls – 12
  • Hanging Leg Raises – 10
  • Push-ups – 15

Mastery: Victorian Cross — Stage 5 (False Grip Hang (5 sec))

Stage goal: 10 False Grip Hang (5 sec) ➔ Transition to Stage 6
  • Lats, elbows and forearms warm-up – 8 min
  • Pull-ups – 10
  • Bar Hang – 45 sec
  • Bent-Over Barbell Row – 10
  • Hammer Curls – 12
  • Hanging Leg Raises – 10
  • Push-ups – 15

Mastery: Victorian Cross — Stage 6 (Bent Arm Victorian Cross Negative (3 sec))

Stage goal: 10 Bent Arm Victorian Cross Negative (3 sec) ➔ Transition to Stage 7
  • Lats, elbows and forearms warm-up – 8 min
  • Pull-ups – 10
  • Bar Hang – 45 sec
  • Bent-Over Barbell Row – 10
  • Hammer Curls – 12
  • Hanging Leg Raises – 10
  • Push-ups – 15

Mastery: Victorian Cross — Stage 7 (Half Victorian Cross Hold (3 sec))

Ultimate Goal: Full Element Mastery (Victorian Cross)
  • Lats, elbows and forearms warm-up – 8 min
  • Pull-ups – 10
  • Bar Hang – 45 sec
  • Bent-Over Barbell Row – 10
  • Hammer Curls – 12
  • Hanging Leg Raises – 10
  • Push-ups – 15

Progression Map: Victorian Cross

  • Stage 1 ➔ 2 Transition standard
    10 Sisiv (Neutral grip) ➔ 1 Chin-Up (Bended arms, holding 5 sec)
  • Stage 2 ➔ 3 Transition standard
    10 Chin-Up (Bended arms, holding 5 sec) ➔ 1 Wide Grip Chin-Up (3 sec)
  • Stage 3 ➔ 4 Transition standard
    10 Wide Grip Chin-Up (3 sec) ➔ 1 Elbow Rotation Hold (90 degrees, 5 sec)
  • Stage 4 ➔ 5 Transition standard
    10 Elbow Rotation Hold (90 degrees, 5 sec) ➔ 1 False Grip Hang (5 sec)
  • Stage 5 ➔ 6 Transition standard
    10 False Grip Hang (5 sec) ➔ 1 Bent Arm Victorian Cross Negative (3 sec)
  • Stage 6 ➔ 7 Transition standard
    10 Bent Arm Victorian Cross Negative (3 sec) ➔ 1 Half Victorian Cross Hold (3 sec)
  • Stage 7 ➔ 8 Transition standard
    10 Half Victorian Cross Hold (3 sec) ➔ 1 Full Victorian Cross (Strict, 1 sec)
  • 🏆 Final Full Element Mastery: Victorian Cross
© 2025 Honcharuk Oleksandr
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