Intermediate B-Bars Program (3-day) Archives - BASEBLOCKS DIGITAL https://baseblocks.com/category/intermediate-b-bars-program-3-day/ Workouts with One Weight Tue, 23 Mar 2021 21:22:41 +0000 en-AU hourly 1 https://wordpress.org/?v=6.4.5 https://baseblocks.com/wp-content/uploads/2020/05/baseblocks-favicon-100x100.jpg Intermediate B-Bars Program (3-day) Archives - BASEBLOCKS DIGITAL https://baseblocks.com/category/intermediate-b-bars-program-3-day/ 32 32 Workout One (60 min) https://baseblocks.com/b-bars-intermediate-3d-workout-one-45-min/?utm_source=rss&utm_medium=rss&utm_campaign=b-bars-intermediate-3d-workout-one-45-min Sun, 21 Mar 2021 01:38:52 +0000 https://baseblocks.com/?p=4769 Workout overview Sets Rest 1A. Tuck planche hold1B. Lever raises 3 60-90 secs 2A. Neutral grip chin-ups2B. Dips 3 60-90 secs 3A. Rows3B. Pseudo planche push-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 […]

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]]> Workout overview
SetsRest
1A. Tuck planche hold
1B. Lever raises		360-90 secs
2A. Neutral grip chin-ups
2B. Dips		360-90 secs
3A. Rows
3B. Pseudo planche push-ups		360-90 secs

Warm-up (5 min)

1. Wrist circles10 each direction
2. Elbow circles10 each direction
3. Shoulder circles10 each direction
4. Wrist push-ups10 reps ea (palms and back of palms)
5. Scap push-ups5-10 reps
6. Scap rows5-10 reps
1. Perform this superset for 3 sets. Rest 60-90 secs between sets.
Week 1Week 2Week 3Week 4Week 5Week 6
1A. Tuck planche hold15 secs16 secs17 secs18 secs19 secs20 secs
1B. Lever raises445566
1A. Tuck planche hold
1B. Lever raises
2. Perform this superset for 3 sets. Rest 60-90 secs between sets.
Week 1Week 2Week 3Week 4Week 5Week 6
2A. Neutral grip chin-ups677788
2B. Dips101011121213
2A. Neutral grip chin-ups
2B. Dips
3. Perform this superset for 3 sets. Rest 60-90 secs between sets.
Week 1Week 2Week 3Week 4Week 5Week 6
3A. Rows101011111212
3B. Pseudo planche push-ups88991010
3A. Rows
3B. Pseudo planche push-ups
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
Target area: lats, trees major
B. Shoulder extension: 30-60 secs
Target muscle groups: biceps, anterior delts
C. Straddle: 1 min
Target muscle groups: adductors, hamstrings
RETURN TO PROGRAM

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]]> Workout Two (60 min) https://baseblocks.com/b-bars-intermediate-3d-workout-two-60-min/?utm_source=rss&utm_medium=rss&utm_campaign=b-bars-intermediate-3d-workout-two-60-min Sat, 20 Mar 2021 01:50:52 +0000 https://baseblocks.com/?p=4777 Workout overview Sets Rest 1A. Tuck lever1B. Tuck planche 3 60-90 secs 2A. Dips 2B. Neutral grip chin-ups 3 60-90 secs 3A. Pseudo planche push-ups3B. Rows 3 60-90 secs 4. Push-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 […]

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]]> Workout overview
SetsRest
1A. Tuck lever
1B. Tuck planche		360-90 secs
2A. Dips
2B. Neutral grip chin-ups		360-90 secs
3A. Pseudo planche push-ups
3B. Rows		360-90 secs
4. Push-ups360-90 secs

Warm-up (5 min)

1. Wrist circles10 each direction
2. Elbow circles10 each direction
3. Shoulder circles10 each direction
4. Wrist push-ups10 reps ea (palms and back of palms)
5. Scap push-ups5-10 reps
6. Scap rows5-10 reps
1. Perform this superset for 3 sets. Rest 60-90 secs between sets.
Week 1Week 2Week 3Week 4Week 5Week 6
1A. Tuck lever15 secs16 secs17 secs18 secs19 secs20 secs
2B. Tuck planche15 secs16 secs17 secs18 secs19 secs20 secs
1A. Tuck lever
1B. Tuck planche hold
2. Perform this superset for 3 sets. Rest 60-90 secs between sets.
Week 1Week 2Week 3Week 4Week 5Week 6
2A. Dips101111121213
2B. Neutral grip chin-ups667788
2A. Dips
2B. Neutral grip chin-ups
3. Perform this superset for 3 sets. Rest 60-90 secs between sets.
Week 1Week 2Week 3Week 4Week 5Week 6
3A. Pseudo planche push-ups88991010
3B. Rows101011111212
3A. Pseudo planche push-ups
3B. Rows
4. Push-ups: AMRAP for 3 sets with 60-90 secs rest
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
Target area: lats, trees major
B. Shoulder extension: 30-60 secs
Target muscle groups: biceps, anterior delts
C. Straddle: 1 min
Target muscle groups: adductors, hamstrings
RETURN TO PROGRAM

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]]> Workout Three (60 min) https://baseblocks.com/b-bars-intermediate-3d-workout-three-60-min/?utm_source=rss&utm_medium=rss&utm_campaign=b-bars-intermediate-3d-workout-three-60-min Fri, 19 Mar 2021 02:07:26 +0000 https://baseblocks.com/?p=4779 Workout overview Sets Rest 1A. Lever raises1B. Tuck planche hold 3 60-90 secs 2A. Rows2B. Pseudo planche push-ups 3 60-90 secs 3. L-sit hold 3 60-90 secs 4A. Pseudo planche raises4B. 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 […]

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]]> Workout overview
SetsRest
1A. Lever raises
1B. Tuck planche hold		360-90 secs
2A. Rows
2B. Pseudo planche push-ups		360-90 secs
3. L-sit hold360-90 secs
4A. Pseudo planche raises
4B. Chin-up holds		360-90 secs

Warm-up (5 min)

1. Wrist circles10 each direction
2. Elbow circles10 each direction
3. Shoulder circles10 each direction
4. Wrist push-ups10 reps ea (palms and back of palms)
5. Scap push-ups5-10 reps
6. Scap rows5-10 reps
1. Perform this superset for 3 sets. Rest 60-90 secs between sets.
Week 1Week 2Week 3Week 4Week 5Week 6
1A. Lever raises4 reps4 reps5 reps5 reps6 reps6 reps
2B. Tuck planche hold15 secs16 secs17 secs18 secs19 secs20 secs
1A. Lever raises
1B. Tuck planche hold
2. Perform this superset for 3 sets. Rest 60-90 secs between sets.
Week 1Week 2Week 3Week 4Week 5Week 6
2A. Rows101011111212
2B. Pseudo planche push-ups88991010
2A. Rows
2B. Pseudo planche push-ups
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 1Week 2Week 3Week 4Week 5Week 6
4A. Pseudo planche raises888888
2B. Chin-up holdsMaxMaxMaxMaxMaxMax
2A. Dips
2B. Neutral grip chin-ups
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
Target area: lats, trees major
B. Shoulder extension: 30-60 secs
Target muscle groups: biceps, anterior delts
C. Straddle: 1 min
Target muscle groups: adductors, hamstrings
RETURN TO PROGRAM

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]]> Testing Day https://baseblocks.com/testing-day-9/?utm_source=rss&utm_medium=rss&utm_campaign=testing-day-9 Sun, 14 Mar 2021 21:06:36 +0000 https://baseblocks.com/?p=4963 You’ve now completed the program! It’s time to repeat the same tests we performed at the start of this program. Remember to replicate the baseline testing conditions (exercise variation, rest time, testing order) as closely as possible. Upper body tests Chin-ups Female Beginner Intermediate Advanced < 1 1 – 8 9+ Male Beginner Intermediate Advanced […]

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]]> You’ve now completed the program! It’s time to repeat the same tests we performed at the start of this program. Remember to replicate the baseline testing conditions (exercise variation, rest time, testing order) as closely as possible.

Upper body tests

Chin-ups

Female
BeginnerIntermediateAdvanced
< 11 – 89+
Male
BeginnerIntermediateAdvanced
< 1011 – 2425+

Dips

Female
BeginnerIntermediateAdvanced
< 12 – 89+
Male
BeginnerIntermediateAdvanced
< 1011 – 2526 +

Tuck planche

Female
BeginnerIntermediateAdvanced
< 5 sec6 – 15 sec16+ sec
Male
BeginnerIntermediateAdvanced
< 15 sec16 – 30 sec31+ sec

Tuck lever

Female
BeginnerIntermediateAdvanced
< 5 sec6 – 15 sec16+ sec
Male
BeginnerIntermediateAdvanced
< 15 sec16 – 30 sec31+ sec
Next program recommended for you
START: B-BARS INTERMEDIATE (PUSH/PULL)

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