Intermediate
Primal Intermediate ProgramShredded Gymnast
Time Under Tension Rings Explosive Exercises Physique with Weighted ExercisesSTATIC + DYNAMIC WORKOUT
Warm-Up · 1 Round
5-Minute Warm-Up
Follow along this warm-up!
Prehab Routine · 1 Round
Prehab Routine Before Horizontal Push-Pull
Follow along this prehab routine to prepare your joints for the workout!
Skill Block · 3 Rounds
L-Sit Progression
Do 15 seconds hold! If you need to regress, see video for progression!
Shoulder Stand Progression
Do 15 seconds hold! If you need to regress, see video for progression!
Elbow Lever Progression
Do 15 seconds hold! If you need to regress, see video for progression!
Strength Block · 3 Rounds
Regular Push-Ups
The goal is to do 15 reps! If you need to regress, use the principles explained earlier!
Elevated Narrow Inverted Rows
The goal is to do 15 reps! If you need to regress, use the principles explained earlier!
V-Sit Ups
The goal is to do 15 reps! If you need to regress, use the principles explained earlier!
Squats
Do 15 reps! In the 2nd set do Reverse Lunges, in the 3rd set Cossack Squats!
Cool Down · Stretching · 1 Round
Follow Along Stretching Routine
Follow along this stretching routine!