Workout Routine

Clalesthenics wokout

by Krata

Starting TM is 90% of 1RM.

Workouts

Pull

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
4
150 sec
2
–
–
4
150 sec

pullup

2 sets

Pullup with band

Set
Intensity
Weight
Reps
Rest time
1
9
90 sec
2
9
90 sec
3
9
90 sec

Pullup with band

3 sets

Inverted row with elevated legs

Set
Intensity
Weight
Reps
Rest time
1
5
150 sec
2
5
150 sec

Inverted row with elevated legs

2 sets

Inverted row

Set
Intensity
Weight
Reps
Rest time
1
10
90 sec
2
10
90 sec
3
10
90 sec

Inverted row

3 sets

Push

Pike pushup hard

Set
Intensity
Weight
Reps
Rest time
1
5
150 sec
2
5
150 sec

Pike pushup hard

2 sets

Pike pushup easer

Set
Intensity
Weight
Reps
Rest time
1
8
90 sec
2
8
90 sec
3
8
90 sec

Pike pushup easer

3 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
150 sec
2
–
–
5
150 sec

dip

2 sets

Easer dip

Set
Intensity
Weight
Reps
Rest time
1
8
90 sec
2
8
90 sec
3
8
90 sec

Easer dip

3 sets

Pseudo planch pushup

Set
Intensity
Weight
Reps
Rest time
1
4
150 sec
2
4
150 sec

Pseudo planch pushup

2 sets

diamond push-ups

Set
Reps
Rest time
1
8
90 sec
2
8
90 sec
3
8
90 sec

diamond push-ups

3 sets

Legs

Pistol squad with hands lower help

Set
Intensity
Weight
Reps
Rest time
1
5
150 sec
2
5
150 sec

Pistol squad with hands lower help

2 sets

Pistol squad with harder help

Set
Intensity
Weight
Reps
Rest time
1
8
90 sec
2
8
90 sec
3
8
90 sec

Pistol squad with harder help

3 sets

Nordic curl

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

Nordic curl

5 sets

Calve raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
150 sec
2
–
–
15 +
amrap
150 sec
3
–
–
15 +
amrap
150 sec

Calve raises

3 sets

Core

Legs to head hard

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

Legs to head hard

2 sets

Legs to head easy

Set
Intensity
Weight
Reps
Rest time
1
10
90 sec
2
10
90 sec

Legs to head easy

2 sets

Hanging knee raise ond leg

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

Hanging knee raise ond leg

2 sets

Hanging knee raises

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

Hanging knee raises

3 sets

Hollow body hold

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

Hollow body hold

3 sets