# 3 month Calisthenics

Intro to Calistenics to work on strength and technique.

## Pull

Front Lever (Tuck) · Scapular Push-Up · Pull-Up · Ring Row · Chin-Up · Face Pull · Leg Raise (Hanging, Straight)

### Workout


### Skill Work

- 4 × 10-20s Front Lever (Tuck)
- 3 × 8-12 Scapular Push-Up

### Strength

- 4 × 6-10 Pull-Up
- 3 × 6-10 Chin-Up
- 3 × 5-8 Pull-Up (Wide-Grip Behind The Neck)

### Accessories

- 3 × 10-15 Inverted Row - Suspension Strap
- 3 × 10-15 Leg Raise (Hanging, Straight)


## Push

Planche Lean Hold · Planche Push-Up (Pseudo) · Dip (Triceps) · Push-Up · Pike Push-Up · Ring Tricep Extension · Reverse Ring Fly

### Skill Work


### Workout

- 4 × 10-20s Planche Lean Hold
- 3 × 8-12 Planche Push-Up (Pseudo)

### Strength

- 4 × 6-10 Dip (Triceps)
- 4 × 10-15 Push-Up - Rings
- 3 × 6-10 Pike Push-Up

### Accessories

- 3 × 10-15 Ring Tricep Extension - Rings
- 3 × 15-30s Ring Support Hold


## Legs

Pistol Squat · Split Squat (Bulgarian) · Leg Curl Slides · Jump Squat · Windshield Wiper · Plank · Arch Body Hold (Prone) · Dead Hang

### Strength

- 4 × 5-8 Pistol Squat
- 3 × 8-12 Split Squat (Bulgarian)
- 3 × 5-8 Leg Curl Slides

### Explosion

- 3 × 10-15 Jump Squat

### Core

- 4 × 4-8 Windshield Wiper - Pull-Up Bar
- 3 × 60-90s Plank
- 3 × 20-30s Arch Body Hold (Prone)
- 3 × 60-90s Dead Hang


## Skills

Wall Handstand Hold · L-Sit Hold · Kipping Muscle-Up · Chest-to-Bar Pull-Up · Fly · Ring Curl

### Skill Focus

- 1 × 10-15min Wall Handstand Hold
- 4 × 10-20s L-Sit Hold

### Strength

- 4 × 3-6 Kipping Muscle-Up - Ring
- 3 × 8-12 Ring Row - Gymnastic Rings
- 3 × 8-12 Fly - Gymnastic Rings

### Accessories l

- 3 × 10-15 Ring Curl - Rings
- 3 × 12-15 Ring Y-T Raise