Skills

Skills & Street Workout

Routine specialized in developing calisthenics skills: Front Lever, Muscle Up, Handstand Push Up. Includes technique, specific strength and accessory work.

Advanced 5 days/week 225 min/week 25 exercises

Plans

The full week

Every exercise links to its entry with the animation and detailed execution.

Lunes

45 min · Alta

exercises	Sets	Reps	Rest
Scapula Pulls	4	10, 10, 10, 10	60s
Tuck Front Lever	5	20s, 20s, 20s, 20s, 15s	120s
Pull-ups	4	8, 8, 8, 8	120s
Front Lever Raises	4	6, 6, 6, 6	120s
Australian Pull-ups	3	15, 15, 15	60s

Martes

45 min · Alta

exercises	Sets	Reps	Rest
Strict Muscle-up	5	3, 3, 3, 3, 3	180s
Explosive Pull-ups	4	6, 6, 6, 6	120s
Ring Dips	4	10, 10, 8, 8	120s
Russian Dips	3	6, 6, 6	120s
Typewriter Pull-ups	3	4, 4, 4	150s

Miércoles

45 min · Alta

exercises	Sets	Reps	Rest
Handstand Push-up (Wall)	5	6, 6, 5, 5, 5	150s
Tuck Planche Hold	5	15s, 15s, 15s, 15s, 15s	120s
Pseudo Planche Push-ups	4	10, 10, 10, 10	120s
Pike Push-ups	4	12, 12, 12, 12	90s
Planche Lean	4	20s, 20s, 20s, 20s	90s

Jueves

45 min · Alta

exercises	Sets	Reps	Rest
Advanced Tuck Front Lever	5	15s, 15s, 15s, 15s, 15s	120s
Ice Cream Makers	4	8, 8, 8, 8	120s
Straddle Front Lever	3	8s, 8s, 8s	150s
One-arm Pull-up (Negative)	3	5, 5, 5	180s
Tuck Back Lever	3	20s, 20s, 20s	90s

Viernes

45 min · Alta

exercises	Sets	Reps	Rest
Air Squat	4	25, 25, 25, 25	90s
Bulgarian Split Squat	4	12, 12, 12, 12	90s
Dragon Flag Tuck	4	8, 8, 8, 8	120s
Windshield Wipers	3	10, 10, 10	90s
Human Flag Tuck	3	15s, 15s, 15s	120s

Other plans

Hypertrophy

Full Body Hypertrophy

Hypertrophy

Push Pull Legs Advanced

Strength

Upper/Lower Strength

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