The philosophy
A foundational calisthenics and gymnastics program that builds the strength, control, and body awareness behind impressive skills. Four focused days per week progress your pulling, pushing, and straight-arm strength toward the pull-up, the dip, the handstand, and the lever. Each session pairs a strength-skill priority with supporting volume so you earn cleaner reps and longer holds week over week. Log every set as weight x reps (use added load or band assistance as your "weight") so the engine can track your progressions across the 6-week block.
Week one, in full
The first week is open. Read it, then train it.
Pull Skill — Pull-Up Focus
Day 1
- Dead Hang3 × 1
- Scapular Pull-Up3 × 6–10
- Negative Pull-Up4 × 3–5
- Australian Row3 × 8–12
- Hanging Knee Raise3 × 8–12
Push Skill — Handstand & Dip
Day 2
- Wall Handstand Hold4 × 1
- Pike Push-Up4 × 5–10
- Parallel Bar Support Hold3 × 1
- Parallel Bar Dip4 × 4–8
- Hollow Body Hold3 × 1
Straight-Arm Strength — Lever Focus
Day 4
- Tuck Front Lever Hold5 × 1
- Scapular Pull-Up3 × 8–12
- Australian Row4 × 8–12
- Hollow Body Hold4 × 1
- Hanging Knee Raise3 × 10–15
Full-Body Skill — Pull & Push Practice
Day 5
- Strict Pull-Up4 × 2–6
- Parallel Bar Dip4 × 5–10
- Pike Push-Up3 × 6–12
- Wall Handstand Hold3 × 1
- Dead Hang2 × 1
The remaining weeks
The full prescriptions for weeks 2 through 6 — loads, progressions, and deloads — are written for members.
Begin this season
All 6 weeks, logged set by set, adapted to how you recover. Founding members lock the founding rate for life — $14.99 a month or $99 a year — with founding standing and early access to what the house builds next.
Begin this season