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