| Focus | Routine type |
| Planche and Handstand Push up | Endurance |
Bloc 1: Planche + HPU Tests
| Planche |
|---|
| Planche lean 2x 10″ (warm up) |
| 1) Planche lean push ups (maximum). Alternative: with knees |
| 2) Planche tuck hold (max time). Elastic: red / yellow / blue |
| 3) Planche tuck adv hold (max time). Elastic: red / yellow |
| Rest 2′ |
| Handstand push ups |
|---|
| Push up 5rep x (3″down – fast up) + 5rep x (fast down – 3″ up) (warm up) |
| 1) Pike push ups (max reps) |
| 2) Option a) Negative HPU (back against wall) (max reps) Option b) HPU (chest against wall) (max reps) |
| Rest 4′ |
Bloc 2: Full body workout: Endurance routine
We will first do the more difficult routine doable for each one and then we lower the level. Example: Intermediate-Begineer, Intermediate+ – Intermediate, or Begineer-Begineer
| 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