# Calisthenics

Handstand / Handstand Push-up /Muscle-up / Front Lever

## Push

Handstand (Wall-Assisted) · Wall Handstand Kick-Up · Handstand (Freestanding) · Handstand Push-Up (Wall-Assisted) · Pike Push-Up (Elevated) · Planche Push-Up (Pseudo) · Dip (Chest Version) · L-Sit Hold

### Workout

- 2 × 8-15s Handstand (Wall-Assisted)
- 2 × 5-15 Wall Handstand Kick-Up
- 2 × 5-15s Handstand (Freestanding)
- 2 × 3-6 Handstand Push-Up (Wall-Assisted)
- 2 × 8-12 Pike Push-Up (Elevated)
- 2 × 8-12 Planche Push-Up (Pseudo)
- 2 × 8-20 Dip (Chest Version)
- 2 × 20-35s L-Sit Hold


## Pull

Advanced Tuck Front Lever Hold · Band-Assisted Front Lever · Front Lever Raise · Front Lever Negatives · Inverted Dead Lift · Row (Advanced Tuck Front Lever) · Gironda Pull-Ups · Chin-Up

### Workout

- 2 × 8-15 Advanced Tuck Front Lever Hold
- 2 × 5-15s Band-Assisted Front Lever
- 2 × 3-6 Front Lever Raise
- 2 × 3-6 Front Lever Negatives
- 2 × 3-6 Inverted Dead Lift
- 2 × 8-12 Row (Advanced Tuck Front Lever)
- 2 × 8-12 Gironda Pull-Ups
- 2 × 8-12 Chin-Up


## Skill

Wall Handstand Hold · Handstand (Freestanding) · Pike Push-Up · Pike Push Up Hold · Handstand Push-Up (Wall Assisted, Eccentric) · Partial Range Handstand Push-Up · Handstand Push-Up (Wall-Assisted) · Advanced Tuck Front Lever Hold · Front Lever Raise · Front Lever Negatives

### Workout

- 2 × 10-30s Wall Handstand Hold
- 2 × 10-30s Handstand (Freestanding)
- 1 × 8-15 Pike Push-Up
- 1 × 8-12s Pike Push Up Hold
- 2 × 3-6 Handstand Push-Up (Wall Assisted, Eccentric)
- 2 × 3-6 Partial Range Handstand Push-Up
- 2 × 3-6 Handstand Push-Up (Wall-Assisted)
- 2 × 7-15s Advanced Tuck Front Lever Hold
- 1 × 3-6 Front Lever Raise
- 1 × 3-6 Front Lever Negatives


## Strength

Muscle-Up (Strict) · High Pull-up · Pike Push-Up · Handstand Push-Up · Pull-Up · Pull-Up (Weighted) · Dip (Chest Version) · Weighted Dip · Toes to Bar

### Workout

- 3 × 3-6 Muscle-Up (Strict) - Rings
- 2 × 3-8 High Pull-up
- 1 × 8-16 Pike Push-Up
- 2 × 3-6 Handstand Push-Up
- 1 × 10-15 Pull-Up
- 2 × 3-6 Pull-Up (Weighted)
- 1 × 12-20 Dip (Chest Version)
- 2 × 3-6 Weighted Dip
- 2 × 8-12 Toes to Bar