Workout Routine

Free

Clalesthenics wokout

by Krata

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Starting TM is 90% of 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Pull

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
4
150 sec
2
–
–
4
150 sec

pullup

2×4

Pullup with band

Set
Reps
Rest time
1
9
90 sec
2
9
90 sec
3
9
90 sec

Pullup with band

3×9

Inverted row with elevated legs

Set
Reps
Rest time
1
5
150 sec
2
5
150 sec

Inverted row with elevated legs

2×5

Inverted row

Set
Reps
Rest time
1
10
90 sec
2
10
90 sec
3
10
90 sec

Inverted row

3×10

Push

Pike pushup hard

Set
Reps
Rest time
1
5
150 sec
2
5
150 sec

Pike pushup hard

2×5

Pike pushup easer

Set
Reps
Rest time
1
8
90 sec
2
8
90 sec
3
8
90 sec

Pike pushup easer

3×8

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
150 sec
2
–
–
5
150 sec

dip

2×5

Easer dip

Set
Reps
Rest time
1
8
90 sec
2
8
90 sec
3
8
90 sec

Easer dip

3×8

Pseudo planch pushup

Set
Reps
Rest time
1
4
150 sec
2
4
150 sec

Pseudo planch pushup

2×4

diamond push-ups

Set
Reps
Rest time
1
8
90 sec
2
8
90 sec
3
8
90 sec

diamond push-ups

3×8

Legs

Pistol squad with hands lower help

Set
Reps
Rest time
1
5
150 sec
2
5
150 sec

Pistol squad with hands lower help

2×5

Pistol squad with harder help

Set
Reps
Rest time
1
8
90 sec
2
8
90 sec
3
8
90 sec

Pistol squad with harder help

3×8

Nordic curl

Set
Reps
Rest time
1
6
100 sec
2
6
100 sec
3
6
100 sec
4
6
100 sec
5
6
100 sec

Nordic curl

5×6

Calve raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
150 sec
2
–
–
15 +
amrap
150 sec
3
–
–
15 +
amrap
150 sec

Calve raises

3×15+

Core

Legs to head hard

Set
Reps
Rest time
1
5
100 sec
2
5
100 sec

Legs to head hard

2×5

Legs to head easy

Set
Reps
Rest time
1
10
90 sec
2
10
90 sec

Legs to head easy

2×10

Hanging knee raise ond leg

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec

Hanging knee raise ond leg

2×5

Hanging knee raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

Hanging knee raises

3×10

Hollow body hold

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec

Hollow body hold

3×30 s