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Kratos planner
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Exercises
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Week 26
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All skills
Handstand
Back lever
Front lever
Planche
Fundamentals
Muscle-up
Human flag
Core & V-sit
83 of 83
Exercise
Skill
Levels
Default
Advanced tuck back lever
Back lever
·
Advanced, Elite
·
5 × 18s
✕
Advanced tuck front lever
Front lever
·
Advanced, Elite
·
5 × 15s
✕
Advanced tuck planche hold
Planche
·
Advanced, Elite
·
5 × 12s
✕
Air squats
Fundamentals
·
Burner, Beginner
·
4 × 20
✕
Archer push-ups
Fundamentals
·
Advanced, Elite
·
4 × 8
✕
Australian rows
Fundamentals
·
Burner, Beginner, Advanced, Elite
·
4 × 12
✕
Back lever negatives
Back lever
·
Advanced, Elite
·
4 × 4
✕
Band-assisted pull-ups
Fundamentals
·
Burner, Beginner
·
4 × 8
✕
Bar dips
Fundamentals
·
Burner, Beginner, Advanced, Elite
·
4 × 10
✕
Bodyline rows
Front lever
·
Burner, Beginner, Advanced
·
4 × 10
✕
Bulgarian split squats
Fundamentals
·
Burner, Beginner, Advanced, Elite
·
3 × 12
✕
Burpees
Fundamentals
·
Burner
·
4 × 12
✕
Chest-to-wall handstand hold
Handstand
·
Beginner, Advanced
·
4 × 30s
✕
Chin-ups
Fundamentals
·
Beginner, Advanced
·
4 × 8
✕
Compression sit
Core
·
Burner, Beginner, Advanced, Elite
·
3 × 25s
✕
Dead hang
Fundamentals
·
Burner, Beginner, Advanced, Elite
·
3 × 40s
✕
Deep parallel bar dips
Planche
·
Burner, Beginner, Advanced, Elite
·
3 × 10
✕
Diamond push-ups
Fundamentals
·
Beginner, Advanced, Elite
·
3 × 12
✕
Dragon flag negatives
Core
·
Advanced, Elite
·
4 × 5
✕
Elevated pike push-ups
Handstand
·
Advanced, Elite
·
4 × 8
✕
Explosive pull-ups
Muscle-up
·
Advanced, Elite
·
4 × 5
✕
Freestanding handstand hold
Handstand
·
Advanced, Elite
·
6 × 25s
✕
Frog stand
Handstand
·
Burner, Beginner
·
4 × 20s
✕
Front lever negatives
Front lever
·
Advanced, Elite
·
4 × 4
✕
Full back lever hold
Back lever
·
Elite
·
6 × 12s
✕
Full front lever hold
Front lever
·
Elite
·
6 × 10s
✕
Full human flag hold
Human flag
·
Elite
·
5 × 10s
✕
Full planche hold
Planche
·
Elite
·
6 × 8s
✕
German hang
Back lever
·
Burner, Beginner, Advanced
·
3 × 30s
✕
Handstand kick-up to balance
Handstand
·
Advanced, Elite
·
5 × 6
✕
Handstand push-up negatives
Handstand
·
Elite
·
4 × 5
✕
Handstand shoulder taps (wall)
Handstand
·
Beginner, Advanced
·
4 × 10
✕
Hanging knee raises
Fundamentals
·
Burner, Beginner, Advanced, Elite
·
3 × 12
✕
Hanging leg raises
Fundamentals
·
Advanced, Elite
·
4 × 10
✕
Heel pulls
Handstand
·
Advanced, Elite
·
5 × 5
✕
Hollow body hold
Front lever
·
Burner, Beginner, Advanced, Elite
·
3 × 30s
✕
Hollow rocks
Core
·
Burner, Beginner, Advanced, Elite
·
3 × 20
✕
Ice cream makers
Back lever
·
Advanced, Elite
·
4 × 6
✕
Inverted hang hold
Back lever
·
Burner, Beginner
·
4 × 25s
✕
Jump squats
Fundamentals
·
Burner
·
4 × 15
✕
L-sit hold
Fundamentals
·
Beginner, Advanced, Elite
·
4 × 20s
✕
Maltese lean
Planche
·
Elite
·
4 × 10s
✕
Mountain climbers
Fundamentals
·
Burner, Beginner
·
4 × 40s
✕
Muscle-up transitions (band)
Muscle-up
·
Beginner, Advanced
·
4 × 5
✕
Nordic curl negatives
Fundamentals
·
Advanced, Elite
·
3 × 6
✕
Oblique bar raises
Human flag
·
Burner, Beginner, Advanced, Elite
·
3 × 10
✕
One-arm handstand lean
Handstand
·
Elite
·
5 × 15s
✕
One-leg back lever
Back lever
·
Advanced, Elite
·
5 × 15s
✕
One-leg front lever hold
Front lever
·
Advanced, Elite
·
5 × 12s
✕
Parallette planche lean
Planche
·
Advanced, Elite
·
5 × 20s
✕
Pike push-ups
Handstand
·
Burner, Beginner, Advanced, Elite
·
3 × 10
✕
Pistol squat progression
Fundamentals
·
Advanced, Elite
·
4 × 6
✕
Planche lean
Planche
·
Burner, Beginner, Advanced, Elite
·
4 × 20s
✕
Planche push-up negatives
Planche
·
Elite
·
4 × 4
✕
Plank hold
Fundamentals
·
Burner, Beginner
·
3 × 45s
✕
Pseudo planche push-ups
Planche
·
Beginner, Advanced, Elite
·
4 × 8
✕
Pull-ups
Fundamentals
·
Beginner, Advanced, Elite
·
4 × 8
✕
Push-ups
Fundamentals
·
Burner, Beginner, Advanced, Elite
·
4 × 15
✕
Ring dips
Fundamentals
·
Advanced, Elite
·
4 × 8
✕
Russian dips
Muscle-up
·
Advanced, Elite
·
3 × 8
✕
Scapular pull-ups
Front lever
·
Burner, Beginner, Advanced, Elite
·
3 × 12
✕
Seated pike compressions
Core
·
Beginner, Advanced
·
4 × 10
✕
Side plank hold
Fundamentals
·
Burner, Beginner, Advanced, Elite
·
3 × 30s
✕
Side plank on bar
Human flag
·
Burner, Beginner
·
3 × 25s
✕
Skin the cat
Back lever
·
Beginner, Advanced, Elite
·
3 × 5
✕
Straddle back lever hold
Back lever
·
Elite
·
5 × 15s
✕
Straddle front lever hold
Front lever
·
Elite
·
6 × 12s
✕
Straddle planche hold
Planche
·
Elite
·
6 × 10s
✕
Straight-arm band pulldowns
Back lever
·
Burner, Beginner, Advanced, Elite
·
3 × 12
✕
Straight-arm scapula push-ups
Planche
·
Burner, Beginner
·
3 × 12
✕
Strict bar muscle-ups
Muscle-up
·
Elite
·
5 × 3
✕
Superman hold
Fundamentals
·
Burner, Beginner
·
3 × 30s
✕
Support hold on rings
Muscle-up
·
Burner, Beginner, Advanced, Elite
·
3 × 30s
✕
Tuck back lever hold
Back lever
·
Beginner, Advanced
·
5 × 20s
✕
Tuck front lever hold
Front lever
·
Beginner, Advanced
·
5 × 18s
✕
Tuck front lever raises
Front lever
·
Advanced, Elite
·
4 × 6
✕
Tuck human flag hold
Human flag
·
Advanced, Elite
·
5 × 12s
✕
Tuck planche hold
Planche
·
Beginner, Advanced
·
5 × 15s
✕
V-sit hold
Core
·
Advanced, Elite
·
5 × 12s
✕
Vertical flag hold
Human flag
·
Beginner, Advanced
·
4 × 15s
✕
Wall plank hold
Handstand
·
Burner, Beginner
·
3 × 30s
✕
Wall walks
Handstand
·
Burner, Beginner, Advanced
·
3 × 6
✕
Weighted pull-ups
Front lever
·
Advanced, Elite
·
4 × 5
✕