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.

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