Workout Three (60 min)

Workout overview

	Sets	Rest
1A. Planche push-ups 1B. Lever raises	4	60-90 secs
2A. Planche hold 2B. Lever hold	4	60-90 secs
3A. Weighted dips 3B. L-sit chin-ups	3	60-90 secs

Warm-up (5 min)

1. Wrist circles	10 each direction
2. Elbow circles	10 each direction
3. Shoulder circles	10 each direction
4. Wrist push-ups	10 reps ea (palms and back of palms)
5. Push-ups	10 reps
6. Rows	10 reps

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1. Perform this superset for 4 sets. Rest 60-90 secs between sets.

	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
1A. Planche push-ups	3	3	4	4	4	5
1B. Lever raises	5	5	6	6	6	6

2. Perform this superset for 4 sets. Rest 60-90 secs between sets.

	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
2A. Planche hold	15 secs	15 secs	16 secs	16 secs	17 secs	17 secs
2B. Lever hold	15 secs	15 secs	16 secs	16 secs	17 secs	17 secs

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3. Perform this superset for 3 sets. Rest 60-90 secs between sets.

	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
3A. Weighted dips	12	12	12	12	12	12
3B. L-sit chin-ups	Max	Max	Max	Max	Max	Max

Week 1
Week 2	please complete the previous week first
Week 3	please complete the previous week first
Week 4	please complete the previous week first
Week 5	please complete the previous week first
Week 6	please complete the previous week first

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Post-workout flexibility

Perform these stretches as an optional cool-down for two rounds to help maintain or increase mobility in areas that are important for calisthenics.

A. Shoulder flexion: 1 min

B. Shoulder extension

C. Forward fold: 1 min

C. Thoracic Rotation: 1 min

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