WORKOUT TWO

Workout overview

SetsRest
1. Lever raises32 min
2. L-sit chin-ups32 min
3. Lever holds42 min
4. Ice-cream makers32 min
5. Rows32 min

Warm-up (5 min)

1. Wrist circles10 each direction
2. Elbow circles10 each direction
3. Shoulder circles10 each direction
4. Scapula rows10 reps
5. Scapula pull-ups10 reps
6. Bent-leg rows10 reps

1. Lever raises: 5 reps for 3 sets. Rest 2 min between sets

Note: Stick with prescribed reps and increase the lever arm as you become stronger.


2. L-sit chin-ups: 3 sets with 2 min rest
Week 1Week 2Week 3Week 4
78910

3. Lever holds: 15 secs for 4 sets. Rest 2min between sets.

Note: Stick with prescribed duration and increase the lever arm as you become stronger (select a more advanced lever shape).


4. Ice-cream makers: AMRAP for 3sets. Rest 2 min between sets.

Note: Perform this exercise for max number of reps. There is no prescribed overload, but always try and beat last week’s first set.


5. Rows: AMRAP for 3sets. Rest 2 min between sets.

Note: Perform this exercise for max number of reps. There is no prescribed overload, but always try and beat last week’s first set.

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. Shoulder flexion on bar: 1 min
Target muscle group: lats
B. Straddle + side-bend: 1 min each side
Target muscle groups: adductors, hamstrings, lats


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