Rate my program · World Of Calisthenics

Tran Thai

Jun '25 (edited) • ❓Questions

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Push(3 times):

CTW HS 3x30s

Kick up to wall 5x3

L-Sit 2x30s

CTW HSPU 4x6->12

Antranik pike compression routine

Pull(3times):

Weighted pull up 3x5->8

Ring Row 2x6->12

False Grip work for 1 set

Staggered RDL 3x5->10 with 10s->30s hold at the bottom and get deeper(i use this to gain strength and flexibility at the same time inspired by Emmet Louis)

This is a simple template that might use til the end of this year working toward 90 degree push up,strict muscle up and v-sit also rebalance my handstand since i always used shoulder internal rotation in handstand(it make balance and kick up easier but arm bent and not good for other skill)

Push:HS work->V-sit work/progression->general pushing strength->compression strength

Pull:Vertical pull->horizontal pull->grip training->compression flexibility

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