Week 1
Day 1
5X1 legless rope climb
3-5 sets of:
- 10 strict pull ups
- 25 V ups
Day 2
3 Sets of:
Week 1
Day 1
5X1 legless rope climb
3-5 sets of:
- 10 strict pull ups
- 25 V ups
Day 2
3 Sets of:
- 1:00 Left Split
- 1:00 Right Split
- 1:00 Middle Split
Day 3
5X: 15 seconds L-sit in tuck position
1 X 50 box jump-overs
The video below shows an extended L-sit. Pull the knees to the chest for the tucked version.
Day 4
3 X 5 bridge push ups
5 x 1 skin the cat
3 X 30 seconds weighted pike stretch
Day 5
3 X 5-10 strict handstand push ups
3 sets of:
- 10 strict toes to bar
- 15 ring push ups
Click on the number below that corresponds to the week of programming you’re in.
Week 2
Day 1
4X2 legless rope climb
3-5 sets of:
- 10 strict pull ups
- 15 ring push ups
Day 2
10 sets of grip complex
Day 3
5X 15 seconds L-sit in tuck position
3-5 sets of:
- 5 wall climbs
- 20 jumping lunges
To achieve the tuck position, pull the knees tightly into the chest.
Day 4
3 Sets of:
- 1:00 Left Split
- 1:00 Right Split
- 1:00 Middle Split
Day 5
3 X 5-10 strict handstand push ups
4 sets of:
- 5-10 ice cream scoopers (aka pull up to front lever)
- 10 high box jumps
Click on the number below that corresponds to the week of training you’re in.
Week 3
Day 1
4X2 Legless rope climb
3-5 sets of:
- 20 V ups
- 20 Hip extensions
Day 2
3X5 Bridge push ups
5X1 Skin the cat
3X30 seconds Weighted pike stretch
Day 3
5X15 seconds L-sit
3-5 sets
- 10 High box jump
- 25 Hollow rock
Day 4
10 sets of grip complex
Day 5
3X10-20 Strict HSPU
75-100 Ring push ups
Click on the number below that corresponds to the week of training you’re in.
Week 4
Day 1
5X1 legless tuck rope climb
3-5 sets of:
- 10 behind-the-neck pull up
- 10 burpee box jump
Day 2
3 sets of:
- 1:00 left split
- 1:00 right split
- 1:00 middle split
Day 3
5X15 seconds L-sit
For form:
- 50 hollow rocks
- 50 superman rocks
Day 4
3X5 bridge push up
5X1 skin the cat
3X30 seconds weighted pike stretch
Day 5
10:00 handstand work
3X10-20 strict HSPU
50 burpees
100 double unders
Click on the number below that corresponds to the week of training you’re in.
Week 5
Day 1
5X1 L-sit rope climb
3 sets of
- 5 wall climbs
- 10 high box jumps
Day 2
10 sets of grip complex
Day 3
5:00 tripod/headstand work
5:00 handstand work
30 strict ring dips
Day 4
3 sets of:
- 1:00 left split
- 1:00 right split
- 1:00 middle
Day 5
5-10X1 press to handstand
3-5 sets of
- 30 double under
- 25 squats
- 20 tucked leg raises
Click on the number below that corresponds to the week of training you’re in.
Week 6
Day 1
3X5-10 L pull up
3-5 sets of
- 3 inverted hang lower slow to hang
- 6 high box jump
Day 2
3X5 bridge push ups
5X1 skin the cat
3X :30 weighted pike stretch
Day 3
3X10 strict ring dips
100 push ups (hollow)
Day 4
10 sets of grip complex
Day 5
5-10X1 press to handstand
5-10X1 press to headstand
100 V-ups
Click on the number below that corresponds to the week of training you’re in.
Week 7
Day 1
5X1 L-sit rope climb (can sub legless)
4 sets of
- 5 undergrip pull up
- 5 overgrip pull up
- 5 kipping pull up
all done without letting go of the bar
Day 2
3 sets of:
- 1:00 left split
- 1:00 right split
- 1:00 middle
Day 3
5:00 tripod/headstand work
5:00 handstand work
40 strict ring dips
Day 4
3X5 bridge push ups
5X1 skin the cat
3X :30 weighted pike stretch
Day 5
5X1-2 press to handstand
5X2-3 press to headstand
5 sets of
- 5 consecutive box jumpovers (line up 5 boxes or hurdles)
Click on the number below that corresponds to the week of training you’re in.
Week 8
Day 1
3X5-10 L-pull ups
15 candlestick to tuck jump
50 jumping lunges with arms over head
Day 2
10 sets of grip complex
Day 3
4X10 strict ring dips
3-5 sets of:
- 20 hollow rocks
- 20 superman rocks
Day 4
- 1:00 left split
- 1:00 right split
- 1:00 middle
Day 5
5X1-2 press to handstand
5X3 press to headstand
15 muscle ups
Click on the number below that corresponds to the week of training you’re in.
Week 9
Day 1
5-10 minutes skill work: forward roll
5-10 sets of complex:
forward roll to press handstand, pike down. roll to candlestick
Day 2
3 sets of:
- 1:00 left split
- 1:00 right split
- 1:00 middle
Day 3
5-10 sets of complex:
muscle up to L-sit, control to hang to inverted hang, control lower to hang
Day 4
10 sets of grip complex
Day 5
20-30 minutes of of work:
day 1 and 3 complexes
Click on the number below that corresponds to the week of training you’re in.
Week 10
Day 1
5-10 minutes skill work: back roll
5-10 sets of complex:
press headstand to back roll to plank + 5 push ups
Day 2
3X5 bridge push ups
5X1 skin the cat
3X 30 seconds weighted pike stretch
Day 3
5-10 minutes skill work: ring forward roll to hang
5-10 sets complex:
muscle up to front roll, hang + 10 leg raise to L position
Day 4
3 sets of:
- 1:00 left split
- 1:00 right split
- 1:00 middle
Day 5
20-30 minutes work:
day 1 and 3 complexes
Click on the number below that corresponds to the week of training you’re in.
Week 11
Day 1
5-10 minutes skill work: forward roll
5-10 sets of complex:
headstand to handstand, step down to forward roll, drop to 5 push up
Day 2
3 sets of:
- 1:00 left split
- 1:00 right split
- 1:00 middle
Day 3
5-10 minutes skill work:
ring control roll back to inverted L position
5-10 sets of complex:
muscle up control back roll to inverted L-hang to skin the cat
Day 4
10 sets of grip complex
Day 5
20-30 minutes of work:
day 1 and 3 complexes
Click on the number below that corresponds to the week of training you’re in.
Week 12
Day 1
5-10 minutes skill work:
back roll
5-10 sets of complex:
forward roll to press handstand, pike down, back roll to candlestick
Day 2
3X5 bridge push ups
5X1 skin the cat
3X 30 seconds seated pike stretch
Day 3
5-10 sets of complex:
muscle up to front roll to hang, muscle up control back roll to inverted pike
Day 4
3 sets of:
- 1:00 left split
- 1:00 right split
- 1:00 middle
Day 5
20-30 minutes of work:
day 1 and 3 complexes
