| Focus | Routine type |
| Planche and Handstand Push up | Endurance |
Bloc 1: Skills Planche + Handstand push ups
| Begineer | Intermediate |
|---|---|
| 1) Planche lean hold 10″ | 1) Planche lean hold 10″. Elevated feet |
| 2) Planche lean push-ups (4 sets of 3) | 2) Assisted planche tuck push ups (4 sets of 2x(1″ hold+pushup) |
| 3) Assisted planche tuck hold. Alternative: assisted with one leg on the floor. (4 sets of 3″) | 3) Assisted planche tuck advanced (4 sets of 3″) |
| 1. Push ups / elevated push-ups / Pike push-ups | 1. HPU against the wall |
7min in total for each exercise (explanation 1′ + exercise doing pauses)
Bloc 2: Full body workout, EMOM lovers
Rest 2′ between exercises
| Exercises | Description |
|---|---|
| 1) EMOM 4′: pull-ups (4 reps) | Alternative: assisted, australian pull ups |
| 2) EMOM 4′: bulgarian squat(5 rep per leg) | Alternative: squat jump (20rep), lunges (10 each leg), squat (20rep) |
| 3) EMOM 4′: push-ups (10 reps) | Alternative: knee push ups |
| 4) EMOM 4′: Dead hang in bar 20″ | Alternative: (D) one hand 10″-10″ |
| 5) EMOM 4′: dips (~6 reps) | Alternative: assisted, bench dips |
coach @evammss