WORKOUT ONE

Workout overview

SetsRest
1. Angled wall handstand41 min
2A. Dips
2B. L-sit chin-up hold
445 sec
3. Jumping lunges41 min
4A. Push-ups
4B. Rows
445 sec

Warm-up (5mins)

1. Wrist circles10 each direction
2. Elbow circles10 each direction
3. Shoulder circles10 each direction
4. Knee circles10 each direction
5. Ankle circles10 each direction
6. Wrist push-ups10 reps
7. Scap push-up10 reps
8. Scap row10 reps

1. Angled wall handstand: 4 sets with 1 min rest
Week 1Week 2Week 3Week 4
20 sec25 sec30 sec30 sec

2. Perform this superset for 4sets. Rest 45 sec between exercises.
2A. DipsAMRAP
2B. L-sit chin-up holdALAP

Note: there is no prescribed overload each week, but try and beat the total number of reps or total duration each week.

2A. Dips
2B. L-sit chin-up hold

3. Jumping lunges: 4 sets with 1 min rest
Week 1Week 2Week 3Week 4
6 ea7 ea8 ea9 ea

4. Perform this superset 4 times with 45 sec rest between exercises.
Week 1Week 2Week 3Week 4
4A. Push-upsAMRAPAMRAPAMRAPAMRAP
4B. Rows10111214
4A. Push-ups
4B. Rows
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
Target area: lats, trees major + thoracic spine
B. Straddle stretch + side bend: 1 min each side
Target muscle groups: hamstrings, adductors
C. Shoulder extension stretch: 1 min
Target muscle groups: Anterior delts, pecs


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