Calisthenics Week of Workouts | Iron Cross, HSPU & Backwalk Overs

For the past six months, I've solely trained calisthenics from my backyard with the main focus of strengthening my body for the Iron Cross and 90 Degree Handstand Push-up. Here's a look into my final calisthenics week of workouts before heading back to Canada and back to a gym.

Please note that this week's workouts involve a high volume of upper-body calisthenics training. I DO NOT advise trying to copy it exactly, as most people will not be properly conditioned for this volume. Keep in mind that this week of workouts takes place at the end of my six-month training block. The first few weeks had a much lower volume and training frequency as I slowly conditioned my elbows and shoulders to handle this load.


00:00 Intro
00:51 Day 1
a1. Single arm pull downs 8 reps
a2. Shoulder shrugs 8 reps
a3. Banded archer pull-ups, 3 reps x2

b1. RTO 15s
b2. Single leg squat things 8 reps
x 4
d1. Bulgarian dips 6 reps
x3
04:28 Calisthenics Equipment

05:13 Day 2
a1. handstand holds
a2. push-ups x2-3

B. Bent arm planche with band
10s on, 60 seconds off, 7 times
C. Concentric 90-degree handstand push-ups
3 reps, x4

d1. Negative hspu, 3 reps
d2.Hip adduction - 6 reps plus hold
d3. Banded horse stance partials - 6-8 reps
3 rounds

e1. Pike push-ups: 10
e2. Seated single leg lifts - 6 reps plus hold
x2

07:52 Day 3
a. Tick-toks: 10~ reps
b. Back drops: 10~ reps
c. Back walkover attempts 10~ reps


d1. Iron Cross Pulls: 3 reps
d2. Assisted sissy squats: 8-10 reps
x4

e. Commando Pull-ups: 12 cluster reps
f. Australian rows: 6 reps x3

10:37 Day 4
12:32 Day 5
14:38 Future Training