Workout Three (60 min)

Workout overview

	Sets	Rest
1A. Lever raises 1B. Tuck planche hold	3	60-90 secs
2A. Rows 2B. Pseudo planche push-ups	3	60-90 secs
3. L-sit hold	3	60-90 secs
4A. Pseudo planche raises 4B. Chin-up holds	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. Scap push-ups	5-10 reps
6. Scap rows	5-10 reps

---

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

	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
1A. Lever raises	4 reps	4 reps	5 reps	5 reps	6 reps	6 reps
2B. Tuck planche hold	15 secs	16 secs	17 secs	18 secs	19 secs	20 secs

---

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

	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
2A. Rows	10	10	11	11	12	12
2B. Pseudo planche push-ups	8	8	9	9	10	10

3. L-sit holds: max duration for 3 sets with 60-90 secs rest

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

	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
4A. Pseudo planche raises	8	8	8	8	8	8
2B. Chin-up holds	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

---

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: 30-60 secs

B. Shoulder extension: 30-60 secs

C. Straddle: 1 min

---