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 […]
2026 MESOCICLE 2, WEEK 3: 20/03/2026
Focus Routine type Cali Pass levels 0 and 1 Skills + strength (EMOM) Bloc 1: Skills focus Front Lever and Elbow Plank 1 min rest between 1a-b-c, and 1c to 2a. Total time: 17min aprox Skills: Total Time Description/Alternative 1a) Front lever assisted with leg 2 min (aprox 2×5″-5″ each) In parallel bars 1b) Front […]
2026 MESOCICLE 2, WEEK 2: 13/03/2026
Focus Routine type Cali Pass levels 0 and 1 Skills + strength (EMOM) Bloc 1: Skills focus Back Lever and Pistol Squat Skills: Total Time Description/Alternative 1a) Skin the cat 4 min 1b) Back tuck 4 min If easy: adv -> one leg -> straddle-> full 2a) Warm up legs 3 min 2b) Squat 1×10 […]
2026 MESOCICLE 1, WEEK 5: 13/02/2026
Focus Routine type Dragon 360º, Push-balance skills Skills + strength (EMOM) Bloc 1: Skills Arm Balance skills Reps Description/Alternative Warm up hands Eight-Angle Pose 2×5” Side Crow pose 2×5” Dragon 360º Group 1: low bar Group 2: high bar 1) Swing (1x each) 2a) Mixed grip-> 360 jump (visualisation) 2b) Swing + change […]
2026 MESOCICLE 1, WEEK 4: 06/02/2026
Focus Routine type Dragon 360º, Push-balance skills Skills + strength (Tabata) SKILLS Frog and crow stand Reps Description/Alternative Warm up hands Elbow lever tuck adv or straddle 2×5” Eka Pada Kudiyasana 2×5” Dragon 360º Group 1: low bar Group 2: high bar Swing (1x each) 2a) Mixed grip-> 360 jump (visualization)************* change************* […]
Routine Calisthenics Spéciale Biceps Brachial : Ma Sélection Favorite
Tu veux développer des biceps solides, fonctionnels et esthétiques, sans haltères ni machines ? La calisthénie t’offre des outils puissants pour y arriver. Voici une routine simple mais redoutablement efficace que j’utilise personnellement, centrée sur le biceps brachial, ce muscle qui donne de l’épaisseur à ton bras et booste tes tractions. Avant de commencer : […]