A pretty dope program

This program offers four sessions that should be executed with a day of rest in between. You will find some “odd” variations and some things that need skill, such as handstand and muscle ups. Cardio is quickly done twice a week. All sets are based on RPE, except backsquat, so make sure to push your limits from week to week. After the four weeks program you can choose to deload, do a week with other exercises or simply to board this dope shit again.

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Week 1

Week 2

Week 3

Week 4

Zercher Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Chin-Up (Weighted)

Box Jump

Handstand

Dragon Flag

Cardio

Military Press (Barbell)

Pull-Up (Bodyweight)

Behind-the-Neck Push Press

Power Clean

Hanging Toes To Bar

Ab Wheel

Squat (Barbell)

Muscle Up

Plyometric Jumps

Cossack Squat

Med Ball Slam

Deficit Deadlift (Barbell)

Dip (Weighted)

Hamstring Curl

Skull Crusher

Skull Crusher (Bodyweight)

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