New Workout Schedule w/Static Holds
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ExerciseMondayTuesdayWednesdayThursdayFridaySaturdaySunday
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Warmupxxxx
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Handstand Workxxxxxx
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Front Leverxx
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Ring/FL Rowsxx
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Planchexx
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Ring/PL Pushupsxx
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Back Leverxx
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Bw Curlsxx
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L/V/Mannaxx
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Dipsxx
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Pullupsxx
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HSPUsxx
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Pistolsxxxx
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GHRsxx
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Step Upsxx
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Stretchingxxxx
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Mobility/Stretchingxx
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Routine ARoutine BRoutine C
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0:00-5:00Warmup0:00-5:00Warmup0:00-5:00Warmup
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5:00-10:00Handstand Work5:00-10:00Handstand Work5:00-20:00Handstand Work
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10:00-20:00 Front Lever10:00-20:00 Back Lever20:00-40:00Mobility/Stretching
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20:00-30:00Planche20:00-30:00L/V/Manna
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30:00-43:00SS: HSPUs/FL Rows/PL Pushups30:00-43:00SS: Pullups/Dips/BW Curls
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43:00-59:00PS: Step Ups/Pistols43:00-59:00PS: Pistols/GHRs
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59:00-64:00Stretching59:00-64:00Stretching
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Static Holds are performed over a maximum of 5 sets with 90-180s rest between sets. (5 sets/90s rest below)Supersets are performed with 30s rest between individual exercises and 2m rest at the end of every set.Paired Sets are performed with 2m rest after each exercise.
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10:00-10:30Hold30:00-30:30Exercise 143:00-44:00Exercise 1
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10:30-12:00Rest30:30-31:00Short Rest 144:00-46:00Rest
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12:00-12:30Hold31:00-31:30 Exercise 246:00-47:00Exercise 2
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12:30-14:00Rest31:30-32:00Short Rest 247:00-49:00Rest
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14:00-14:30Hold32:00-32:30Exercise 349:00-50:00Exercise 1
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14:30-16:00Rest32:30-34:30Long Rest50:00-52:00Rest
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16:00-16:30Hold34:30-35:00Exercise 152:00-53:00Exercise 2
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16:30-18:00Rest35:00-35:30Short Rest 153:00-55:00Rest
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18:00:18:30Hold35:30-36:00Exercise 255:00-56:00Exercise 1
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18:30-20:00Rest36:00-36:30Short Rest 256:00-58:00Rest
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36:30-37:00Exercise 358:00-59:00Exercise 2
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As hold lengths go up, number of sets will go down and rest time will go up. (4 sets/120s rest below)37:00-39:00Long Rest59:00-?STRETCH LIKE ARMSTRONG
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39:00-39:30Exercise 1
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39:30-40:00Short Rest 1
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10:00-10:30Hold40:00-40:30Exercise 2
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10:30-12:30Rest40:30-41:00Short Rest 2
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12:30-13:00Hold41:00-41:30Exercise 3
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13:00-15:00Rest41:30-43:00Rest
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15:00-15:30Hold
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15:30-17:30Rest
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17:30-18:00Hold
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18:00-20:00Rest
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3 sets/150s rest
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10:00-10:30Hold
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10:30-13:00Rest
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13:00-13:30Hold
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13:30-16:00Rest
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16:00-16:30Hold
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16:30-19:00Rest
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2 sets/180s rest
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10:00-10:30Hold
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10:30-13:30 Rest
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13:30-14:00Hold
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14:00-17:00Rest
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