Intermediate to advanced calisthenics
SKILLS 1
Build your muscle-up and handstand push-up.
Train fast and/or slow muscle-ups and handstand push-ups, supported by secondary work for front lever, planche, weighted pulling and dips, and advanced core.
Available in SSC membership.
Start your free trial ↗One membership. Training, education and community.
24 weeks · 2 days/week
Your primary goals
- Fast and/or slow muscle-ups
- Handstand push-ups
Secondary goals
- Front lever and planche
- Weighted pull-ups/chin-ups and weighted dips
- Advanced core
Your starting point
Recommended minimum: 10 pull-ups, 30 push-ups and consistent 5-second handstand holds.
You do not need to be able to do muscle-ups or handstand push-ups to start. Every exercise includes progressions and regressions to suit your level.
Equipment you’ll need
- Pull-up bar, dip bars, rings and bands
- Optional for more exercise alternatives: parallettes, a barbell and plates, and dumbbells
How to use the program
Follow the standard 12-week plan at 4 days per week, or select 3 or 2 days per week in the app. The workouts are spaced further apart so you complete the full program over 16 or 24 weeks respectively.
Read the exercise descriptions and watch the linked videos directly within your workouts or in the Exercise Library.
The Structural Strength Collective
One membership. Start with a free trial.
Train with Jake Williams, a sports chiropractor. SSC brings together the available training programs, practical courses, weekly Q&As, member movement reviews and community support. Track your workouts in the included SSC web app.
Available in SSC membership.
Start your free trial ↗See Skool for the current library, membership price and free trial details.