Workout overview
| Sets | Rest | |
| 1. Angled wall handstand | 4 | 1 min |
| 2A. Dips 2B. L-sit chin-up hold | 4 | 45 sec |
| 3. Jumping lunges | 4 | 1 min |
| 4A. Push-ups 4B. Rows | 4 | 45 sec |
Warm-up (5mins)
| 1. Wrist circles | 10 each direction |
| 2. Elbow circles | 10 each direction |
| 3. Shoulder circles | 10 each direction |
| 4. Knee circles | 10 each direction |
| 5. Ankle circles | 10 each direction |
| 6. Wrist push-ups | 10 reps |
| 7. Scap push-up | 10 reps |
| 8. Scap row | 10 reps |
1. Angled wall handstand: 4 sets with 1 min rest
| Week 1 | Week 2 | Week 3 | Week 4 |
| 20 sec | 25 sec | 30 sec | 30 sec |
2. Perform this superset for 4sets. Rest 45 sec between exercises.
| 2A. Dips | AMRAP |
| 2B. L-sit chin-up hold | ALAP |
Note: there is no prescribed overload each week, but try and beat the total number of reps or total duration each week.
3. Jumping lunges: 4 sets with 1 min rest
| Week 1 | Week 2 | Week 3 | Week 4 |
| 6 ea | 7 ea | 8 ea | 9 ea |
4. Perform this superset 4 times with 45 sec rest between exercises.
| Week 1 | Week 2 | Week 3 | Week 4 | |
| 4A. Push-ups | AMRAP | AMRAP | AMRAP | AMRAP |
| 4B. Rows | 10 | 11 | 12 | 14 |
| 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
|
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. Thoracic extension: 1 min
B. Straddle stretch + side bend: 1 min each side
C. Shoulder extension stretch: 1 min
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