Hybrid Strength x Calisthenics Skill 2.0

Program Description

Powerlifts (SBD) W1 4x5 ~75% 1RM (RPE 7) W2 4x5 ~80% 1RM (RPE 8) W3 3x3–4 ~85–87.5% (RPE 8.5–9) W4 2x5 ~60–65% (Deload) Next Block: Add 2.5–5kg (bench), 5–7.5kg (squat/deadlift) Weighted Pull-ups, Muscle-ups, Dips W1 3x5 RPE 7, controlled form W2 3x5 RPE 8 W3 4x3–4 RPE 9, near top effort W4 2x5 (light) Speed / technique focus Next Block: Add 1.25–2.5kg to weighted pull/dip/muscle-ups Static Holds – Planche & Front Lever W1 4x10–15 sec Tuck Planche, Tuck Lever W2 4x15–20 sec or harder hold Adv Tuck, 1-leg out, Bandless W3 4x20–25 sec or 5x10–15 sec Hold longer / increase density W4 3x10–15 sec (deload) Reset to easier progression Next Block: Move to harder progression (e.g. Adv Tuck → Straddle → One leg → Full) Or increase time/reps per hold Progress Tips: - Only increase weight if form and RPE allow - Log hold durations and difficulty - Film skill work to catch technical errors - Deload before fatigue breaks you

Program Overview