Workout overview
| Exercise | Sets | Rest |
|---|---|---|
| 1. Isometric tuck hold | 3 | 2 min |
| 2. Pseudo planche push-ups | 3 | 2 min |
| 3. Planche leans (static) | 3 | 2 min |
| 4. Push-ups | 3 | 2 min |
| 5. Dips | 3 | 2 min |
Equipment needed: dip bars, parallettes (optional)
Warm-up
| Exercise | Reps |
|---|---|
| 1A. Wrist circles | 10 reps ea direction |
| 1B. Elbow circles | 10 reps ea direction |
| 1C. Shoulder circles | 10 reps ea direction |
| 1D. Wrist push-ups (fingertips) | 10 reps |
| 1E. Wrist push-ups (back of palm) | 10 reps |
| 1F. Scap push-ups | 10 reps |
| 1G. Push-ups | 10 reps |
1. Isometric tuck hold
3 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|
| 10 secs | 12 secs | 14 secs | 18 secs | 22 secs | 24 secs |
| Week 1 | 10 secs |
|---|---|
| Week 2 | 12 secs |
| Week 3 | 14 secs |
| Week 4 | 18 secs |
| Week 5 | 22 secs |
| Week 6 | 24 secs |
2. Pseudo planche push-ups
3 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|
| 8 reps | 9 reps | 10 reps | 11 reps | 12 reps | 14 reps |
| Week 1 | 8 reps |
|---|---|
| Week 2 | 9 reps |
| Week 3 | 10 reps |
| Week 4 | 11 reps |
| Week 5 | 12 reps |
| Week 6 | 14 reps |
3. Planche leans (static)
3 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|
| 30 secs | 30 secs | 30 secs | 30 secs | 30 secs | 30 secs |
| Week 1 | 30 secs |
|---|---|
| Week 2 | 30 secs |
| Week 3 | 30 secs |
| Week 4 | 30 secs |
| Week 5 | 30 secs |
| Week 6 | 30 secs |
4. Push-ups
2 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|
| AMRAP | AMRAP | AMRAP | AMRAP | AMRAP | AMRAP |
| Week 1 | AMRAP |
|---|---|
| Week 2 | AMRAP |
| Week 3 | AMRAP |
| Week 4 | AMRAP |
| Week 5 | AMRAP |
| Week 6 | AMRAP |
5. Dips
2 sets with 2 min rest
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
|---|---|---|---|---|---|
| AMRAP | AMRAP | AMRAP | AMRAP | AMRAP | AMRAP |
| Week 1 | AMRAP |
|---|---|
| Week 2 | AMRAP |
| Week 3 | AMRAP |
| Week 4 | AMRAP |
| Week 5 | AMRAP |
| Week 6 | AMRAP |
Cool-down
Perform 2 rounds without rest
| Exercise | Duration |
|---|---|
| A. Thoracic extension | 30 secs |
| B. Straddle | 1 min |
| C. Shoulder extension | 30 secs |
CONGRATULATIONS!
WORKOUT COMPLETE
