Eclipse Survivor Calisthenics

Program Description

Can be done bodyweight only initially but will need to be able to load weight eventually. Inspired by GZCL and Wendler. Top set is the money maker, shooting for PRs every workout. The goal is 8RM followed 4x4@same weight a la GZCL. Both goals must be hit to increase weight. Example: Dips BW + 10 kg x 8 <- rep goal hit BW + 10 kg x 4,4,4,4<- volume goal hit Both were hit so increase weight Next time Dips BW + 12.5 kg x 7 <- not hit BW + 12.5 kg x 3,3,3,3 <- not hit Weight stays the same Dips BW + 12.5 kg x 8 <- Hit BW + 12.5 kg x 4,4,4,3 <- Not Hit One hit, weight stays the same Dips BW + 12.5 kg x 8 <-Hit BW + 12.5 kg x 4,4,4,4 <-Hit Two Hits, move up in weight. Rest time 3 mins for first superset, 2 mins for next two. Conditioning is a circuit, goal is to complete 10 rounds in 30 mins. Try to beat the clock every week until it becomes easy then add weight and start again. This is Wendlers Walrus Training. Start with body weight.

Program Overview