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Dragon Flag & Basket Catch – Friday Routine – B-Sthenos Dragon Flag & Basket Catch Focus: Core Power + Agility Duration: Cardio Circuit + 6 min AMRAP 🐉 It’s Dragon Month — Have Fun! Preparation Standard B-Sthenos Joint Mobility Ritual Begin with our complete joint mobility protocol (shoulders, hips, wrists, ankles). This prepares your body […]
Protected: Reverse Pull Over
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Protected: CZH x BSTHENOS
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Protected: Malibran
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Protected: Mercredi 2 Septembre – Community Workout
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Protected: Wednesday 29/07/2026
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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 […]