About Lesson
The Main Workout
| Superset | Excercise | Reps | Sets | RIR |
| 1 | Pull up prog. | 5-12 | 3 | 2,1,0 |
| 1 | Dip/Hspu prog. | 5-12 | 3 | 2,1,0 |
| 2 | Row prog. | 5-12 | 3 | 2,1,1 |
| 2 | Push up prog. | 5-12 | 3 | 2,1,1 |
| 2 | Squat prog. | 5-12 | 3 | 2,1,0 |
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!
A. Strength skills
- Back lever or Planche
- Front lever
- Muscle up (optional)
Check the chart at the bottom of the page for hold times and sets
B. Core and isolation
| Exercise | Reps | Sets | RIR |
| Bicep curls | 8-15 | 2 | 1,0 |
| Tricep extensions | 8-15 | 2 | 1,0 |
| Leg raises | 6-12 | 2 | 1,0 |
prog. = progressions (find all the progression in the next lesson)
Rir = reps in reserve (check the explanations lesson for more info)
Hold times and sets:
Max hold = Test your max hold for a given position -> perform holds in the “hold time range” & sets that match with your max hold.
When you can hold a position for around 16-20 seconds, then you are ready to move on to a harder progression.
You can find the spreadsheet version of the workout here →