TECHNICAL ROAD 1

Choose technical drill of your level & give it 5 tries with a short rest between the tries. R 1 - 2 min.
Level 1 – KNEE TO CHEST TOE TOUCH HEADSTAND
Level 2 – KNEE TO CHEST HEADSTAND
Level 3 – TUCK HEADSTAND
Level 4 – FULL HEADSTAND
Level 5 – CROW STANDS
Level 6 – CROW HEAD DOWNS
Level 7 – CROW TO TUCK HEADSTAND
Level 8 – CROW TO FULL HEADSTAND
Level 9 – CROW HOLDS BENT ARMS 900 | TUT 1 – 60s |
Level 10 – CROW 1L IN & OUT ALTERNATIV BENT ARMS
Level 11 – CROW 1L IN HOLDS ALTERNATIV BENT ARMS | TUT 1 – 30s |
Level 12 – CROW 2L IN NEGS BENT ARMS | TUT 1 – 30s |
Level 13 – CROW TO TUCK HEADLESS
Level 14 – WALL ASSISTED DYNAMIC CROW PRESS
Level 15 – WALL ASSISTED NEGATIVE CROW PRESS
Level 16 – FREESTANDING CROW PRESS
Level 17 – WALL ASSISTED BENT ARM PRESS
Level 18 – FREESTANDING BENT ARM PRESS
Level 19 – BARELY ASSISTED HANDSTAND PUSHUP
Level 20 – FREESTANDING HANDSTAND PUSHUP [ + // mici medii mari ]
Level 21 – CHEST DOWN HANDSTAND PUSHUP [ + // mici. medii. mari ]
Level 22 – 900 PUSHUP [ + // mici. medii. mari ]
 STRENGTH ROAD 1
Find a level you can do 3-10 reps max and increase every workout (bumb up to next level as soon as
you can do 3-5 reps of next level). Rest or Stretch 1-2min. Repeat 2-3 times. Couple times per week.
Level 1 – 3 – INCLINED PUSHUPS
Level 4 – KNEE PUSHUPS
Level 5 – KNEEUP PUSHUPS
Level 6 – PUSHUPS
Level 7 – PIKE DOWN PUSHUPS
Level 8 – PIKE PUSHUPS
Level 9 – 10 – ELEVATED PIKE PUSHUPS [ bench & 900 ] [ sol. // mici. medii ]
Level 11 – BABY HS PUSHUPS
Level 12 – C2W HS PUSHUPS [ wide & front ] [ 900 & hw ] [ 1L OR CLOSER ]
Level 13 – C2W HS PUSHUPS \\ MICI
Level 14 – C2W HS PUSHUPS // MEDII

STRENGTH ROAD 2
Find a level you can do 4 - 10 reps maximum of (when you can do 10, bump up to next level).
Level 1 – PIKE WALKS
Level 2 – ELEVATED PIKE WALKS [ bench ]
Level 3 – ELEVATED PIKE WALKS [ 900 ]
Level 4 – WALL STEPUPS
Level 5 - WALL WALKS
Level 6 – HS FLEXIONS – LEG STRAIGHT
Level 7 – HS FLEXIONS – BENT LEGs
Level 8 – 11 – SHALLOW B2W HANDSTAND PUSHUPS [ sol. // mici. // medii ]
Level 12 – B2W HANDSTAND PUSHUPS BENT LEGS [ sol. // mici. // medii ]
Level 13 – B2W HANDSTAND PUSHUPS CHEST DOWN BENT LEGS

STRENGTH ROAD 3
Level 1 – HANDSTAND HOLDS – 2 – 5 min – n sets - 1R –

| NOIEMBRIE | 30. 10 - 30. 11. 2023 | SHOULDERS |

Technical Road 1 | Skill 1 | 3 sets | 1 – 5 reps / 10 – 15 sec
Strength Road 2 | Hypertrophy 2 | 3 sets | 4 – 10 reps |
Strength Road 1 | Hypertrophy 1 | 3 sets | 3 – 10 reps |
Strength Road 3 | Hypertrophy 3 | 3 sets | 2 – 5 min | 1R |

WEEK 1 | 30. 10 – 05. 11. 2023 | DAY 1 - 02. 11. 2023 | NERVOS |
Technical Road 1 | Skill 1 | 3 sets | 1 – 5 reps / 10 – 15 sec | LVL 14 | 5. 2. 1 |
Strength Road 2 | Hypertrophy 2 | 3 sets | 4 – 10 reps | LVL 14 | HonF | OBOSIT |
Strength Road 1 | Hypertrophy 1 | 3 sets | 3 – 10 reps |
Strength Road 3 | Hypertrophy 3 | 3 sets | 2 – 5 min | 1R |
WEEK 1 | 30. 10 – 05. 11. 2023 | DAY 2 – 05. 11. 2023 | REST DAY |

WEEK 2 | 06 - 12. 11. 2023 | DAY 1 – 06. 11. 2023 |

Technical Road 1 | Skill 1 | 3 sets | 1 – 5 reps / 10 – 15 sec | LVL 14 | 5 faster. 5 fast. 5 slower |
Strength Road 2 | Hypertrophy 2 | 3 sets | 4 – 10 reps | LVL 12 | HTF | 6. 4. 4 |
Strength Road 1 | Hypertrophy 1 | 3 sets | 3 – 10 reps | LVL 12 | ½ LEG | 5. 4. 3 |
Strength Road 3 | Hypertrophy 3 | 1 set | 2 – 5 min | 1R | 90s | 1 st after long time | WARMUP |
WEEK 2 | 06 - 12. 11. 2023 | DAY 2 – 10. 11. 2023 |
Technical Road 1 | Skill 1 | 3 sets | 1 – 5 reps / 10 – 15 sec | LVL 15 | 5 din care 4 good press fara
aplecat mult dar neg prea rpd. 5 din care 3 good press iar 2 un pic aplecat dar neg praf. 5 din care 1
good press apoi pa si am facut 4 neg very fast.
Strength Road 2 | Hypertrophy 2 | 3 sets | 4 – 10 reps | LVL 12 | HTF | 6. 5. 4 |
Strength Road 1 | Hypertrophy 1 | 3 sets | 3 – 10 reps | LVL 12 | ½ LEG | 51. 41. 41 |
Strength Road 3 | Hypertrophy 3 | 1 set | 2 – 5 min | 1R | 100s | AMNEZIE BANI PENSIE TATA |

WEEK 3 | 13 – 19. 11. 2023 | DAY 1 – 13. 11. 2023 |

Technical Road 1 | Skill 1 | 3 sets | 1 – 5 reps / 10 – 15 sec | LVL 15 | 5 + - . 5 NEG. 5 NEG |
Strength Road 2 | Hypertrophy 2 | 3 sets | 4 – 10 reps | LVL 12 | HTF | 7. 6. 6 | further from wall |
Strength Road 1 | Hypertrophy 1 | 3 sets | 3 – 10 reps | LVL 12 | ½ LEG | 51. 5. 41 |
Strength Road 3 | Hypertrophy 3 | 1 set | 2 – 5 min | 1R | 110s |
WEEK 3 | 13 – 19. 11. 2023 | DAY 2 – 17. 11. 2023 |
Technical Road 1 | Skill 1 | 3 sets | 1 – 5 reps / 10 – 15 sec | LVL 15 | 5 + - . 5 NEG. 5 NEG |
Strength Road 2 | Hypertrophy 2 | 3 sets | 4 – 10 reps | LVL 12 | HTF | 7. 6. 51 |
Strength Road 1 | Hypertrophy 1 | 3 sets | 3 – 10 reps | LVL 12 | ½ LEG | 6. 5. 41 |
Strength Road 3 | Hypertrophy 3 | 1 set | 2 – 5 min | 1R | 120s |

WEEK 4 | 20 – 26. 11. 2023 | DAY 1 - |

Technical Road 1 | Skill 1 | 3 sets | 1 – 5 reps / 10 – 15 sec |
Strength Road 2 | Hypertrophy 2 | 3 sets | 4 – 10 reps |
Strength Road 1 | Hypertrophy 1 | 3 sets | 3 – 10 reps |
Strength Road 3 | Hypertrophy 3 | 3 sets | 2 – 5 min | 1R |
WEEK 4 | 20 – 26. 11. 2023 | DAY 2 - |
Technical Road 1 | Skill 1 | 3 sets | 1 – 5 reps / 10 – 15 sec |
Strength Road 2 | Hypertrophy 2 | 3 sets | 4 – 10 reps |
Strength Road 1 | Hypertrophy 1 | 3 sets | 3 – 10 reps |
Strength Road 3 | Hypertrophy 3 | 3 sets | 2 – 5 min | 1R |

WEEK 5 | 27. 11 – 03. 12. 2023 | DAY 1 - |

Technical Road 1 | Skill 1 | 3 sets | 1 – 5 reps / 10 – 15 sec |
Strength Road 2 | Hypertrophy 2 | 3 sets | 4 – 10 reps |
Strength Road 1 | Hypertrophy 1 | 3 sets | 3 – 10 reps |
Strength Road 3 | Hypertrophy 3 | 3 sets | 2 – 5 min | 1R |
WEEK 5 | 27. 11 – 03. 12. 2023 | DAY 2 - |
Technical Road 1 | Skill 1 | 3 sets | 1 – 5 reps / 10 – 15 sec |
Strength Road 2 | Hypertrophy 2 | 3 sets | 4 – 10 reps |
Strength Road 1 | Hypertrophy 1 | 3 sets | 3 – 10 reps |
Strength Road 3 | Hypertrophy 3 | 3 sets | 2 – 5 min | 1R |

WEEK 6 | 04 – 10. 12. 2023 | DELOAD | DAY 1 - |

Technical Road 1 | Skill 1 | 1 set | 1 – 5 reps / 10 – 15 sec |
Strength Road 2 | Hypertrophy 2 | 1 set | 4 – 10 reps |
Strength Road 1 | Hypertrophy 1 | 1 set | 3 – 10 reps |
Strength Road 3 | Hypertrophy 3 | 1 set | 2 – 5 min | 1R |
WEEK 6 | 04 – 10. 12. 2023 | DELOAD | DAY 2 - |
Technical Road 1 | Skill 1 | 1 set | 1 – 5 reps / 10 – 15 sec |
Strength Road 2 | Hypertrophy 2 | 1 set | 4 – 10 reps |
Strength Road 1 | Hypertrophy 1 | 1 set | 3 – 10 reps |
Strength Road 3 | Hypertrophy 3 | 1 set | 2 – 5 min | 1R |

PLANCHE ROUTINE
Skill
Unsupported Static | 3 – 10 seconds | PLANCHE HOLDS |
- Scapula Holds
- Tuck Planche Holds
- Advanced Tuck Planche Holds
- One Leg Planche Holds
- Straddle Planche Holds
 - Full Planche Holds
Supported Static | 10 – 15 seconds | PLANCHE ASSISTED |
- Band Assist Planche Holds
Straight Arm Dynamic (bars) +/- bands | 1 – 5 reps | PLANCHE RAISES |
- Scapula Pups
- Tuck Planche Raises
- Advanced Planche Raises
- One Leg Planche Raises
- Straddle Planche Raises
- Full Planche Raises
Bent Arm Dynamic (sol / bars) +/- bands | 1 – 5 reps | PLANCHE PUSHUPS |
- Tuck Planche Pups
- Advanced Planche Pups
- One Leg Planche Pups
- Straddle Planche Pups
- Full Planche Pups

Hypertrophy
Vertical Pull | 8 – 12 reps |
- Handstand Pushups Journey – TR1 & SR1 & SR2
Horizontal Pull | 8 – 12 reps | 3 - 10 – 15 seconds |
- Planche Leans Reps
- Planche Leans Holds
- Planche Leans Pups

WORKOUT 1 - SKILL 1 – DAY 1

WEEK 1 – 2s. 2s. 1s. 1s –
WEEK 2 – 3s. 2s. 2s. 2s –
WEEK 3 – 4s. 2s. 2s. 2s –
WEEK 4 – 4s. 2s. 2s. 2s –
WEEK 5 – 1s. 1s. 1s. 1s -
WORKOUT 2 – SKILL 2 – DAY 2
WEEK 1 – 1s. 1s. 2s. 1s –
WEEK 2 – 2s. 2s. 3s. 2s –
WEEK 3 – 2s. 2s. 4s. 2s –
 WEEK 4 – 2s. 2s. 4s. 2s –
WEEK 5 – 1s. 1s. 1s. 1s -
WORKOUT 3 – SKILL 3 – DAY 3
WEEK 1 – 2s. 2s. 1s. 1s -
WEEK 2 – 2s. 3s. 2s. 2s -
WEEK 3 – 2s. 4s. 2s. 2s -
WEEK 4 – 2s. 4s. 2s. 2s –
WEEK 5 – 1s. 1s. 1s. 1s -
WORKOUT 4 – Hypertrophy 1 – DAY 1 – DAY 2 – DAY 3
WEEK 1 – 2s. 2s -
WEEK 2 – 2s. 2s -
WEEK 3 – 2s. 2s -
WEEK 4 - 2s. 2s –
WEEK 5 - 1s. 1s –

DAY 1 – SKILL 1 & HYPERTROPHY 1

DAY 2 – SKILL 2 & HYPERTROPHY 1
DAY 3 – SKILL 3 & HYPERTROPHY 1

WORKOUT 1 - SKILL 1 – DAY 1

WEEK 1 – 2s. 2s. 1s. 1s –
WEEK 2 – 2s. 2s. 2s. 2s –
WEEK 3 – 2s. 2s. 2s. 2s –
WEEK 4 – 2s. 2s. 2s. 2s –
WEEK 5 – 2s. 2s. 2s. 2s –
WEEK 6 – 1s. 1s. 1s. 1s -
WORKOUT 2 – HYPERTROPHY 1 - DAY 1
WEEK 1 – 2s. 2s -
WEEK 2 – 3s. 2s –
 WEEK 3 – 3s. 3s -
WEEK 4 – 4s. 3s -
WEEK 5 – 4s. 4s –
WEEK 6 – 1s. 1s -
WORKOUT 3 – SKILL 2 – DAY 2
WEEK 1 – 1s. 1s. 2s. 2s -
WEEK 2 – 1s. 1s. 2s. 2s -
WEEK 3 – 1s. 1s. 2s. 2s -
WEEK 4 – 1s. 1s. 2s. 2s -
WEEK 5 – 1s. 1s. 2s. 2s –
WEEK 6 – 1s. 1s. 1s. 1s -
WORKOUT 4 – HYPERTROPHY 2 – DAY 2
WEEK 1 – 2s. 2s -
WEEK 2 – 3s. 2s -
WEEK 3 – 3s. 3s -
WEEK 4 - 4s. 3s –
WEEK 5 - 4s. 4s –
WEEK 6 – 1s. 1s -

DAY 1 – SKILL 1 & HYPERTROPHY 1

DAY 2 – SKILL 2 & HYPERTROPHY 2