Wednesday 29/07/2026
Bloc 1: Strength Training Pull Push Legs Exercise3 set each (90 sec break) Progressions (Easy to Hard)Goal 6-12reps Dragon Flag Tuck – Adv straddle tuck – Adv tuck – Straddle Pike Psuh ups Bar – Floor – Elevated legs Alt. lunge jumps 20-40 secs – Pull ups (Slow Negative) Australian – Bar Explosive Push Ups […]
2026 MESOCYCLE 4, WEEK 6: 13/07/2026
Focus Routine type Planche and Handstand Push up Endurance Bloc 1: Skills Planche + Handstand push ups Begineer Intermediate 1) 3×10″ Planche lean hold 10″ 3×15″ Planche lean hold 15″. Elevated feet 2) 4x3rep Planche lean push-ups 4x 2 rep : Assisted planche tuck push ups (1″ hold+pushup) 3) 4x 3″ Assisted planche tuck hold. […]
2026 MESOCYCLE 4, WEEK 5: 06/07/2026
Focus Routine type Planche and Handstand Push up Endurance Bloc 1: Skills Planche + Handstand push ups Set x reps Begineer Intermediate 2set x 5 push ups 5″-5″ knee push ups push up 2setx 1each side. One arm push up assisting with the other arm. Legs straddle with less/no assistance. Legs full 2setx 3 each […]
2026 MESOCYCLE 4, WEEK 4: 29/06/2026
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. […]
2026 MESOCYCLE 4, WEEK 3: 24/06/2026
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 […]
27/06/2026: pull over + endurance
Focus Routine type Pull over AMRAP endurance Bloc 1: Skills focus Pull over Exercise Alternative 1) Hold chin + leg raises (B) Leg raises, Knee raises 2) Pull over in low bar 3) Pull over in high bar (B) Explosive pull-ups (A) Muscle up 4) Pseudo V-sit wall (B) Pike lifts, V-sit hold 5) Pull […]
2026 MESOCICLE 3, WEEK 4: 22/05/2026
Focus Routine type Handstand + Human Flag EMOM, Back lever Bloc 1: Skills focus Handstand + Human Flag Handstand skill Human Flag skill 1a) Elevated L-stand 2a) Hanging flag press 1b) Wall scissors 2b) Upside-down flag holds 1c) Kick up 2c) Vertical flag down hold 2d) Close -> open chest tuck Bloc 2: Full body […]
2026 MESOCICLE 3, WEEK 3: 15/05/2026
Focus Routine type Handstand + Human Flag EMOM, Front lever Bloc 1: Skills focus Handstand + Human Flag Handstand skill Human Flag skill 1a) Frog control 2a) Hanging flag press 1b) Fall from handstand 2b) Ladder walks 1c) Elevated L-stand 2c) Vertical flag down hold 1d) Wall scissors Bloc 2: Full body workout: EMOM – […]
2026 MESOCICLE 3, WEEK 2: 24/04/2026
Focus Routine type Handstand + Human Flag EMOM, legs Bloc 1: Skills focus Handstand + Human Flag Handstand skill Human Flag skill 1a) Frog control 2a) Hanging flag press 1b) Fall from handstand 2b) Ladder walks 1c) Elevated L-stand 2c) Upside-down flag holds 2d) Vertical flag fown hold Bloc 2: Full body workout: EMOM – […]
2026 MESOCICLE 2, WEEK 4: 27/03/2026
Focus Routine type Cali Pass levels 0 and 1 Skills + strength (Tabata) Bloc 1: Skills focus Back Lever and Handstand 1/2 The group is divided into couples. Couples are divided into groups A, B and C.Every skill will be done twice. There will be 3 minutes of each skill and 10″ for the couples […]