Hybrid Workout!

[ZRX38]

Hey guys, i want to start training for planches, front lever, L sits, handstand pushups, and ring stuff. But i want to continue with my gym training also (squats, deadlifts, weighted pull ups, some bicep isolation training, etc).

I found this workout on internet, do you think it may work (i may change some things in it though, and add some L sits)?

Workout A would be done Mon, then Workout B on Wed, Workout A on Fri, Workout B Mon, etc. Instead of two rest days on the weekend you could continue alternating days if you want. A sample routine would look somewhat like:

Workout A – do not forget to warm up for each exercise

1. 60s of appropriate planche isometric

2. 4x5 deadlifts

3. 4x5 power cleans (DLs and cleans are too similar so we separate them)

4. 3x5 appropriate front lever progression pullup

5. 3x5 weighted dips

6. 3x5 weighted pullups

Workout B – do not forget to warm up for each exercise

1. 60s of appropriate front lever isometric

2. 4x5 power cleans (big power movements before heavy compound)

3. 4x5 squats (can be DLs again if DL is really being emphasized)

4. 3x5 appropriate planche progression pushup

5. 3x5 weighted pullups (could also be rows if you want)

6. 3x5 weighted dips (could also be HSPUs if you want)

Thanks in advance!!

[Biren Patel]

First, do you have a solid l-sit? 3x30 seconds is the prerequisite for starting planche and front lever work (actually, it may be 3x60, I can't recall). You may want to focus on l-sit, planch leans, german hang, and handstand as your fundamental static positions for now. The levers come later.

Second, the proposed routine contains a lot of heavy strength work. A lot.

Maybe you will want to change up your routine to account for light workout days to ensure recuperation. Last thing you want is to burn out.

You can look into periodization, alternating heavy and light days per week and going through light and heavy cycles of muscle building and then strength work. You can do some research on google, and the search function on this website will also be of use. I think Joshua Naterman has some posts on this subject in the community and the foundation sub-forums.

[Blairbob]

PC before DL just like the squats. Good for warming up deads. Rip and Jim Wendler agree on this.

[ZRX38]

Hey thanks for the advice!! Do you think that doing weighted dips 3 times a week (as the workout says) is too heavy on the shoulders?