Focus	Routine type
Planche and Handstand Push up	Endurance

Bloc 1: Skills Planche + Handstand push ups

Begineer	Intermediate
1) Planche lean	1) Planche lean hold 1″ + push ups 1″
2) Planche lean scapular push ups	2) Planche tuck hold
3) Assisted planche tuck hold	3) Assisted planche tuck push ups
1. Push ups / elevated push-ups / Pike push-ups	1. HPU in low bar / HPU against the wall

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

Bloc 2: Full body workout: Endurance routine 

We will repeat the routine 2 times per person. We will work in groups of 4: 2 competing + 2 judges (time + reps + execution).Haaaave fun 🙂

Begineer	Intermediate	Intermediate +
15 knee push ups	15 push ups	18 dips
10 australian pull ups	5 pull ups	10 pullups
15 squats	15 squats	20 jump squat
5 assisted pull ups	5 pull ups	3 pull overs or 1 muscle
15 squats	15 squats	20 push ups
10 australian pull ups	5 pull ups	10 pull ups
15 bench dips	15 dips	1 pull over

Inspiration: BSWC 2026 – WOMEN’S ROUTINE

coach @evammss