2026 MESOCYCLE 4, WEEK 2: 17/06/2026
Focus Routine type Planche and Handstand Push up Endurance Bloc 1: Skills Planche + Handstand push ups Begineer Intermediate 1) Planche lean 1) Planche lean hold 1″ + push ups 1″ 2) Planche lean scapular push ups 2) Planche tuck hold 3) Assisted planche tuck hold 3) Assisted planche tuck push ups 1. Push ups […]
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 3, WEEK 1: 17/04/2026
Focus Routine type Handstand + Human Flag EMOM, full body Bloc 1: Skills focus Handstand + Human Flag Handstand skill Human Flag skill 1a) Handstand preparation 2a) One arm hang switches 1b) Cow/Cat/ 1/2 Handstand 2b) Hanging flag press 1c) Fall learning / Wheel 1d) Elevated A-Frame Bloc 2: Full body workout: EMOM 5x( 4min […]
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 […]
CaliPass: Building the Future of Calisthenics Together
Calisthenics and Street Workout are growing fast worldwide. But for our sport to be officially recognized, even by the Olympic Committee one day, we need more than passion and strength — we need structure, transparency, and solidarity.This is why the CaliPass system was created. Why CaliPass Matters CaliPass is not just a certificate. It is […]
📘 Un Carnet de Progression en Calisthénie : un Outil Pédagogique et une Ressource pour nos Clubs
Depuis la création de Bsthenos, nous avons toujours cherché à allier pédagogie, autonomie et solidarité au sein de notre communauté. C’est dans cette dynamique que naît une nouvelle initiative : le Carnet de Calisthénie PROgression, un livret de progression pensé à la fois comme un outil pédagogique pour les élèves et un levier économique pour […]