Monday
Warmup: 30s Mountain Climbers, 30s Jumping Jacks
Skill Test
Assess which progression of each exercise is challenging for you, but still possible. Perform these progressions with a 1-minute rest between sets. When all sets of a given exercise are complete, move on to the next exercise.
Push-up:
Knee push-up 3×30
Push-up 4×20
Diamond push-up 4×15
Typewriter/Archer push-up 4×15
One arm straddle push-up 4×8
One arm push-up 4×8
Squat:
Box squat 4×30
Squat 4×30
Close squat 4×20
Assisted Pistol Squat 4×10
Pistol squat 4×8
Handstand:
Incline pike push-up 4×20
Pike push-up 4×20
Decline pike push-up 4×20
Negative handstand push-up 4×10
Handstand push-up 4×10
Leg Raise:
Lying leg raise 4×20
Knee raise on dip bar 4×20
Leg raise on dip bar 4×20
Knees to elbow 4×15
Toes to bar 4×10
One arm knees to elbow 4×10
One arm toes to bar 4×8
Pull-up:
Pull-up hold 2x20s
Self-assisted pull-up 4×20
Pull-up 4×15
Typewriter/archer pull-up 4×12
Assisted one arm chin-up 4×8
Negative one arm pull-up 3×5
One arm pull-up 4×6
Dip:
Bench dip 4×30
Self-assisted dip 4×20
Dip 4×15
Bent knees L-sit dip 4×15
L-sit dip 4×12
Russian dips 4×10
Wednesday:
Warmup: 30s jumping jacks, 10 lat-ups, 10 skin-the-cats
Workout: 4 rounds, 1 min rest b/w rounds
Beginner
8 Australian chin-ups (wide, shoulder, close)
10 knees to elbow
4 chin-ups (wide, shoulder, close)
8 Tuck front lever raises
8 pull-ups
Intermediate
8 Chin up Grip Head Bangers
6 Windshield Wipers
8 One Arm Pull ups
18 Hanging Corner Raises
12 Inverted Row Pull ups
10 L-Sit Pull ups
Advanced
14 Archer/Typewriter Pull ups
8 Windshield Wipers
5 Muscle ups
15 Upside-down Deadlifts
12 One Arm Pull ups
15 Pull up Grip Head Bangers
Friday:
Warmup: 30s Jumping Jacks, 30s Mountain Climbers
Workout: 4 rounds, 1 min rest b/w rounds
Beginner
10 Knee Raises (Dip Bars)
25s Plank Open and Closed
20 Bicycle Crunches
10 Hanging Bar Crunches
10 Knees to Elbow
Intermediate
40s Boat Hold
40 Lying Leg Raises
14 Knee Raises (Dip Bars)
14 Hanging Bar Crunches
40s Plank In and Outs
6 Windshield Wipers
Advanced
20 Bar Crunches (Dip Bars)
20 Lying Toe Touches
20 Toes to Bar
30s Hanging L-Sit Hold
45s Plank Open and Closed
15 Upside Down Deadlift
20 V-ups