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Programs
Muscle-Up Mastery Program
Calisthenics Foundation Program
FAQ
Get App
Account
Log Out
Push Workout
Week 9 – 12
Warm Up
Play
Jump Rope / Cardio
3 Minutes
Play
Stick Routine
1 rep
Play
Worlds Greatest Stretch Complex
2 sets/side
Play
Scapula Push Ups
5 reps • 2 sets
Play
Wrist Routine
1 rep • Follow along
Round A
Play
Assisted Straight Bar Dips
5 reps • Rest 30s
Play
Weighted Cossack Squats
5 reps/side • Rest 2-3 min
Repeat 5 sets
Round B
Play
Planche Lean Hold
40s hold • Rest 30s
Play
Elevated Pistol Squats
5-7 reps/side • Rest 2 min
Repeat 4 sets
Round C
Play
Ring Push-Ups
7 reps • Rest 30s
Play
Alternating L-Sit Hold
5-7 reps/side • Rest 1-2 min
Repeat 3 sets
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Swedish
Swedish
English