All programs
advanced
Advanced Skills
8 weeks · 4 days/week
Move toward planche, front lever, freestanding handstand and clean muscle-ups.
Day 1 · Straight Arm
4 exercises · 16 total sets
- Planche Lean5 × 20s
- Tuck Planche4 × 10s
- Tuck Front Lever4 × 10s
- Hollow Body3 × 45s
Day 2 · Bent Arm Pull
4 exercises · 15 total sets
- Weighted Pull-up5 × 4
- Archer Pull-up3 × 4
- Strict Muscle-up4 × 2
- L-sit3 × 15s
Day 3 · Bent Arm Push
4 exercises · 15 total sets
- Weighted Dip5 × 5
- Wall HSPU4 × 4
- Ring Dip3 × 6
- Dragon Flag3 × 5
Day 4 · Handstand & Legs
4 exercises · 16 total sets
- Freestanding Handstand6 × 30s
- Pistol Squat4 × 5
- Nordic Curl (assisted)3 × 5
- V-sit3 × 10s