Workouts

Choose a level that is right for you. If workouts take longer than 30 minutes or less than 5 minutes, decrease or increase your level respectively. Warm up slowly, use full range of motion and good form, and stop if something hurts.

Safety: Consult your physician before starting a fitness program. The only equipment you may need for the core program is a pull-up bar. Pull-up substitutions are fine.

Beginner program

Do the three different workouts each week, for example Monday, Wednesday, Friday.

Beginner workout levels and three weekly workout days
Level	Day 1 · AMRAP 20 min	Day 2 · 5 rounds for time	Day 3 · For time

Exercise explanations

Pull-up

Grasp a bar and pull until your chin clears it, then lower until arms and shoulders are fully extended. Use the grip that feels right and alternate grips.

Push-up

Raise and lower your body with your arms while keeping your back flat. Try to keep elbows close to your sides.

Squat

Bend at knees and hips, lower the torso between the legs, then stand. Keep torso upright, weight on heels, and knees tracking safely.

Pull-up substitutions

If you cannot do a pull-up yet, use substitutions. A rough rule from the legacy content: 3 substitutions = 1 regular pull-up.

Body rows using a towel or rope over a bar.
Assisted pull-ups with feet on a box.
Jumping pull-ups.
Chair-assisted hold at the top.
Slow negatives from the top position.

Reference routine · not yet in the app

Intermediate program

Do the three workouts on separate days each week. Choose a level that keeps the session between roughly 5 and 30 minutes. Static holds marked with an asterisk use three seconds for every listed rep.

Intermediate workout levels and three weekly workout days
Level	Day 1 · 5 rounds for time	Day 2 · For time	Day 3 · Descending reps for time
3	3 inverted pull-ups 3 dips 3 L-hang* 3 one-legged squats	10 each: lunges, push-ups, pull-ups, dips, L-hang, back extensions, plank, squats, handstand push-ups, inverted pull-ups	11–5–1: L-pull-ups, plank*, one-legged squats, handstand push-ups
4	4 inverted pull-ups 4 dips 4 L-hang* 4 one-legged squats	15 each: lunges, push-ups, pull-ups, dips, L-hang, back extensions, plank, squats, handstand push-ups, inverted pull-ups	13–7–2: L-pull-ups, plank*, one-legged squats, handstand push-ups
5	5 inverted pull-ups 5 dips 5 L-hang* 5 one-legged squats	20 each: lunges, push-ups, pull-ups, dips, L-hang, back extensions, plank, squats, handstand push-ups, inverted pull-ups	15–9–3: L-pull-ups, plank*, one-legged squats, handstand push-ups
6	6 inverted pull-ups 6 dips 6 L-hang* 6 one-legged squats	30 each: lunges, push-ups, pull-ups, dips, L-hang, back extensions, plank, squats, handstand push-ups, inverted pull-ups	17–11–5: L-pull-ups, plank*, one-legged squats, handstand push-ups
7	8 inverted pull-ups 8 dips 8 L-hang* 8 one-legged squats	40 each: lunges, push-ups, pull-ups, dips, L-hang, back extensions, plank, squats, handstand push-ups, inverted pull-ups	19–13–7: L-pull-ups, plank*, one-legged squats, handstand push-ups
8	10 inverted pull-ups 10 dips 10 L-hang* 10 one-legged squats	50 each: lunges, push-ups, pull-ups, dips, L-hang, back extensions, plank, squats, handstand push-ups, inverted pull-ups	21–15–9: L-pull-ups, plank*, one-legged squats, handstand push-ups

Per-side movements: perform the listed reps for each leg where applicable. For example, three one-legged squats means three per leg.

Reference routine · not yet in the app

Advanced program

Each workout is five rounds for time. The level determines the reps for every movement in each round.

Advanced workout levels, repetitions, and three weekly workout days
Level	Reps per movement	Day 1 · 5 rounds	Day 2 · 5 rounds	Day 3 · 5 rounds
1	1	Pull-ups Handstand push-ups One-legged squats	Pull-ups Dips One-legged squats	Pull-ups One-arm push-ups One-legged squats
2	2	Pull-ups Handstand push-ups One-legged squats	Pull-ups Dips One-legged squats	Pull-ups One-arm push-ups One-legged squats
3	3	Pull-ups Handstand push-ups One-legged squats	Pull-ups Dips One-legged squats	Pull-ups One-arm push-ups One-legged squats
4	4	Pull-ups Handstand push-ups One-legged squats	Pull-ups Dips One-legged squats	Pull-ups One-arm push-ups One-legged squats
5	5	Pull-ups Handstand push-ups One-legged squats	Pull-ups Dips One-legged squats	Pull-ups One-arm push-ups One-legged squats
6	6	Pull-ups Handstand push-ups One-legged squats	Pull-ups Dips One-legged squats	Pull-ups One-arm push-ups One-legged squats
7	8	Pull-ups Handstand push-ups One-legged squats	Pull-ups Dips One-legged squats	Pull-ups One-arm push-ups One-legged squats
8	10	Pull-ups Handstand push-ups One-legged squats	Pull-ups Dips One-legged squats	Pull-ups One-arm push-ups One-legged squats

Per-side movements: one-arm push-ups are performed for each arm and one-legged squats for each leg. Start one-arm push-ups from the knees if necessary.

Intermediate movement notes

Inverted pull-up: hang upside down from rings or a bar and pull the feet toward the ceiling.
L-hang: hang from the bar while holding the legs in an L position; bend the knees if needed.
L-pull-up: perform pull-ups while maintaining the L-hang position.
Back extension: lift the chest and legs from the floor together.
Plank: hold a straight line on elbows and toes.

Advanced movement notes

Dip: lower between parallel bars or rings until the shoulders are near hand level, then press up. Two sturdy chairs can substitute.
One-legged squat: lower under control on one leg while keeping the torso upright; use an appropriate progression.
Handstand push-up: begin against a wall with a limited range of motion.
One-arm push-up: use a wide stance, keep one arm behind the back, and press with the working arm.

Practice app scope: the intermediate and advanced routines above are website references only. The Practice app still contains the beginner ladder and Tabata timer.