WORKOUT THREE

Workout overview

SetsRest
1. Angled wall handstand31 min
2A. Dip Negatives
2B. Rows
345 sec
3. Chin Negatives345 sec
4A. Push-ups
4B. Scapula row
345 sec
5A. Hollow body hold
5B. Arch hold
31 min

Warm-up (5min)

1. Wrist circles10 each direction
2. Elbow circles10 each direction
3. Shoulder circles10 each direction
4. Wrist push-ups10 reps
5. Band pull-aparts10 reps
6. Band rows10 reps

1. Angled wall handstand: 20 sec for 3sets. Rest 1 min between sets.

Note: there is no weekly overload for this exercise.


2. Perform this superset for 3 sets. Rest 45 sec between sets.
Week 1Week 2Week 3Week 4
2A. Dip negatives33Add set*Add set*
2B. Rows10101112

Note: overload the negative portion by making the negative duration longer. If you are able to lower comfortably for 8seconds each repetition, add an additional rep.

*Note: Only add an additional set to chin negatives (2A) during week 3 and week 4. You will continue to perform 3 sets of push-ups.

2A. Dip Negatives
2B. Rows

3. Chin negatives: 3 reps for 3 sets. Rest 2 min between sets.
Week 1Week 2Week 3Week 4
3 sets3 sets4 sets4 sets

4. Perform this superset for 3 sets. Rest 45 sec between sets.
Week 1Week 2Week 3Week 4
3A. Push-ups10101112
3B. Scapula row6688
3A. Push-ups
3B. Scap rows

5. Perform this superset for 3sets. Rest 1 min after 5B only.
5A. Hollow body hold x 30 sec
5B. Arch hold x 30 sec

Note: overload this exercise by increasing the difficulty of the shape.

5A. Hollow body hold
5B. Arch hold
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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