An illustration of the main workout: progression & exercises

Superset 1 (Pull ups & Dips/HSPU)

1. Pull Up Progression 5-12r x 3

Pick a progression you can do with good form for at least 5 reps, once you reach 12 reps move on to a harder progression or add weight.

2. Dip or Handstand Push Up Progression 5-12r x 3

Choose whatever progression path you are more interested in pursuing.

2A. Dip progressions

2B. Handstand push up progressions

Try the following progressions:

Pike -> Elevated pike -> wall handstand push up -> handstand push up

Don’t flare your elbows as much as me on the wall hs push up 😅 #stillworkingonit

Also you can use parallettes to get a bigger range of motion

Superset 2 (Rows, Push ups & Squats)

1. Row progression 5-12r x 3

2. Push up progression 5-12r x 3

3. Squat progression 5-12r x 3

Strength skills or Core and isolation

In this section of the workout, you either choose to train A. Strength skills or B. Core and isolation depending on your goals, but do not do both!

Muscle up training is optional.

A. Strength skills

1. Front lever progression

Use the following progressions:

tuck -> anvanced tuck -> (one-legged ->) half lay -> straddle -> full

2. Back lever or Planche progression 

Do either a Back lever or Planche progression depending on your goals

Use the following progressions:

tuck -> anvanced tuck -> (one-legged ->) half lay -> straddle -> full

You can use bands to help bridge the gap between progressions

Hold times and sets:

3. Muscle ups (optional)

Pick a progression you can do for at least 5 reps and perform 3 sets.

B. Core and isolation

Pick a variation that you can do in the rep range prescribed.

1. Bicep curls 8-15r x 2

2. Tricep extensions 8-15r x 2

3. Hanging leg raises 6-12r x 2