# Olympus

## Pull day 

Strength, Stability

### Workout

- 4 × 4-6 Pull-Up (Weighted)
- 3 × 1 Pull-Up
- 3 × 12-15 Pull-Up (Band-Assisted)
- 3 × 12-15 Feet elevated row
- 7 × 12-15 Straight Arm Pulldown - Resistance Band
- 4 × 30-40s Tuck Planche Hold


## Push day

Strength, Stability & Control

### Workout

- 4 × 5-8 Weighted dips
- 3 × 1 Push-Up
- 3 × 12-15 Push-Up (Decline)
- 4 × 8-12 Pike Push-Up
- 7 × 12-15 Chest Fly - Resistance Band
- 4 × 20-30s Wall Handstand Hold
- 3 × 1 Wall Walk


## Leg day 

Squat · Split Squat (Bulgarian) · Lunge · Calf Raise · Squat Jump · Leg Raise (Hanging, Straight) · Plank · Side Plank · Human Flag try outs

### Workout

- 4 × 12-15 Squat - Resistance Band
- 3 × 0-10 Split Squat (Bulgarian)
- 3 × 0-12 Lunge
- 6 × 0-20 Calf Raise
- 7 × 15-20 Squat Jump
- 4 × 12-15 Leg Raise (Hanging, Straight)
- 3 × 0-60s Plank
- 3 × 0-20s Side Plank
- 1 × 0 Human Flag try outs


## Condition & Volume

Pull-Up · Push-Up · Bodyweight Squat · Dip (Chest Version) · Leg Raise (Hanging, Straight) · Burpee · Mountain Climber · Lunge Jump

### Workout

- 1 × 0-6 Pull-Up
- 1 × 0-15 Push-Up
- 1 × 0-30 Bodyweight Squat
- 1 × 0-8 Dip (Chest Version)
- 1 × 0-15 Leg Raise (Hanging, Straight)
- 1 × 10-15 Burpee
- 1 × 0-30s Mountain Climber
- 1 × 0-20 Lunge Jump - Smith Machine