Workout of the day
Monday, 3 August 2026
WEEK 1 · 3×5
SKILL · HANDSTAND / HSPU — FOUNDATION
2×/week (Mon & Wed) · pick the level that fits you today:
Beginner
3× : 30s Plank Hold + 5 Box Pike Push-Ups
Intermediate
3× : 2 Wall Walks + 20–30s Nose-to-Wall Hold
Advanced
3× : 3 Strict HSPU + 15s Freestanding kick-up
Practice, not a workout — stop with reps in the tank.
STRENGTH · CYML — WEEK 1 (3×5)
CYML = Choose Your Main Lift: Back/Front Squat · Deadlift · Strict Press · Bench.
Pick ONE lift & variant, stay with it the whole block.
Set 1: 65% ×5 · Set 2: 75% ×5 · Set 3★: 85% ×5+ (AMRAP)
TM = Training Max = 90% of 1RM. New cycle: +2.5 kg upper (press/bench), +5 kg lower (squat/DL).
WORKOUT
AMRAP 15 — "Steady Hands"
200m Run (Indoor: Row 150m)
12 Wall Balls 9/6 kg
10 Pull-Ups
RXKipping Pull-Ups
INTJumping Pull-Ups · Row 150m
SCRing Rows · Row 120m