Training
Workouts
B

Workout B

Power + calisthenics skill

Warm-up

Easy, don't fatigue

  1. 0110 bodyweight squats
  2. 0210 scapular push-ups
  3. 035–8 scapular pull-ups
  4. 0410 hip hinges
  5. 0510 light kettlebell swings
  6. 06Shoulder mobility
  7. 07Wrist mobility
  8. 08A few easy hangs
  9. 09A few light pike push-ups

Main work

5 movements

  1. 01

    Explosive pull-ups

    5 sets of 3–5

  2. 02

    Pike push-ups

    4 sets of 6–12

  3. 03

    Kettlebell goblet squats

    4 sets of 10–15

  4. 04

    Kettlebell swings

    4 sets of 15–20

  5. 05

    Chin-ups

    3 sets of 6–12

Post-work

Choose one

  • Handstand

    wall holds, 3–5 attempts, 20–40 seconds

  • Muscle-up prep

    explosive pull-ups, high pulls, slow negatives

  • L-sit

    tuck, one-leg extended, full L-sit