Workout Routine

CALI

by kieranelkho

Workouts

Push #1 (Strength focus)

Handstand holds

Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec

Handstand holds

2 sets

HSPU

Set
Intensity
Weight
Reps
Rest time
1
1 +
amrap
100 sec
2
1 +
amrap
100 sec
3
1 +
amrap
100 sec
4
1 +
amrap
100 sec
5
1 +
amrap
100 sec
6
1 +
amrap
100 sec

HSPU

6 sets

Psuedo planche push ups

Set
Intensity
Weight
Reps
Rest time
1
5 +
amrap
100 sec
2
5 +
amrap
100 sec
3
5 +
amrap
100 sec
4
5 +
amrap
100 sec
5
5 +
amrap
100 sec

Psuedo planche push ups

5 sets

Wall HSPU

Set
Intensity
Weight
Reps
Rest time
1
5
100 sec
2
5
100 sec
3
5
100 sec
4
3
100 sec

Wall HSPU

4 sets

Heavy weighted dips

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec

Heavy weighted dips

5 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec

incline bench press

4 sets

Pull

Front Lever tuck holds

Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec
3
100 sec
4
100 sec
5
100 sec

Front Lever tuck holds

5 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec

pullup

5 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec
4
–
–
6
100 sec
5
–
–
6
100 sec

barbell row

5 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec

lat pulldown

4 sets

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec

t-bar row

4 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec
4
–
–
10 +
amrap
100 sec

curl

4 sets

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec

squat

5 sets

Nordic curls

Set
Intensity
Weight
Reps
Rest time
1
6 +
amrap
100 sec
2
6 +
amrap
100 sec
3
6 +
amrap
100 sec
4
6 +
amrap
100 sec
5
6 +
amrap
100 sec

Nordic curls

5 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec

calf raise

5 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec

leg extension

3 sets

Hamstring curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec

Hamstring curls

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

curl

4 sets

Push #2 (Skill focus)

Pike press to handstand

Set
Intensity
Weight
Reps
Rest time
1
2
100 sec
2
2
100 sec
3
2
100 sec
4
2
100 sec
5
2
100 sec

Pike press to handstand

5 sets

Handstand holds

Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec
3
100 sec

Handstand holds

3 sets

90° leans (hold)

Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec
3
100 sec
4
100 sec
5
100 sec

90° leans (hold)

5 sets

Hollow holds

Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec
3
100 sec

Hollow holds

3 sets

L-sit

Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec
3
100 sec

L-sit

3 sets

Push/Pull optional

banded mucle-ups

Set
Intensity
Weight
Reps
Rest time
1
5
100 sec
2
5
100 sec
3
5
100 sec

banded mucle-ups

3 sets

pull ups

Set
Intensity
Weight
Reps
Rest time
1
5
100 sec
2
5
100 sec
3
5
100 sec

pull ups

3 sets

L-sit to handstand

Set
Intensity
Weight
Reps
Rest time
1
1
100 sec
2
1
100 sec
3
1
100 sec

L-sit to handstand

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
100 sec
2
–
–
12 +
amrap
100 sec
3
–
–
12 +
amrap
100 sec
4
–
–
12 +
amrap
100 sec

skull crushers

4 sets