Focus	Routine type
Planche and Handstand Push up	Endurance

Bloc 1: Skills Planche + Handstand push ups

Begineer	Intermediate
1) Pike push-ups (easier: in low bar)	1) Elevated pike push-ups
2) Wall handstand hold 10″	2) 1 HPU + wall handstand hold 20-30″
3) Elevated pike push-ups (alternative: wall walks, or box hold)	3) HPU negative in wall (3″ descend)
1. Planche lean (20″ hold)	1. Planche lean hold 3″ + push up

7min in total for each exercise (explanation 1′ + exercise doing pauses)

Bloc 2: Full body workout, focus endurance

XX options: 15-15-10, 10-10-7, 7-7-5, 5-5-3, 3-3-1. Rest 20″ intraset
XXX options: 5-5-3, 4-4-2, 3-3-2, 2-2-1. Rest 20″ intraset

Prioritize more difficult exercise and higher reps. If impossible the difficult exercise on the lower reps, downgrade and maximize the reps.

6min approx per exercise + 1’30” rest. Rest 1’30” between sets and exercises

Exercises	Description
1) 3 sets: XXX pull-ups	Alternative: assisted pull ups, australian pull ups
2) 3 sets: lunge jump (10 each leg)	Alternative: squat jump (20rep), lunges (10 each leg), squat (20rep)
3) 3 sets: XXX dips	Alternative: assisted, bench dips
4) Dead hang in bar 20-40″	Alternative: (D) one hand 10″-10″
5) 3 sets: XX Push-ups	Alternative: knee push ups

coach @evammss