Workout Three – Push (60 min)

Workout overview

	Sets	Rest
1. Planche hold	4	2 min
2. Wall HSPU	4	2 min
3. Planche push-up	4	2 min
4. Pseudo planche push-up	4	2 min

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

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1. Planche hold: 4 sets with 2 min rest

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
15 sec	15 sec	16 sec	16 sec	17 sec	17 sec

2. Wall HSPU or pike push-up: 4 sets with 2 min rest

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
6	6	7	7	7	7

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3. Planche push-up: 4 sets with 2 min rest

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
3	3	4	4	5	5

4. Pseudo planche push-ups: 4 sets with 2 min rest

Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
12	12	12	12	12	12

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 extension: 30-60 secs

B. Forward fold: 1 min

C. Thoracic Rotation: 1 min

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