Terminsschema VT 20

Vecka 9+10 Toes to bar – Inga förkunskaper krävs
Vecka 11+12 Handstand – Inga förkunskaper krävs
Vecka 13+14 Pull-ups – Inga förkunskaper krävs
Vecka 15+16 Handstand walk – KRAV: Kunna sparka upp fritt
Vecka 17+18 Muscle ups – KRAV: 8 Kippade Chest-to-bar, 5 Strikta Pull-ups
Vecka 19+20 HSPU – Inga Förkunskaper krävs
Vecka 21+22 Butterfly pull-ups – KRAV: 10 Kippade Pull-ups, 5 Strikta Pull-ups
Vecka 23+24 Toes to bar – Inga förkunskaper krävs

Vecka 33

Focus: Handstand
Warm up and stretch 20 min

In 12 minutes:
Press against wall and/or from boxes

In 20 minutes:
Work on your handstand skills

Strength 12 minutes:
3×3 TGU
3×5 Y-outs
EMOM 5 min
15-30 sec L-sit

Vecka 32

Focus: TTB/Pullups/Muscle ups
Warm up and stretch 20 min

In 12 minutes
Skin the cat/Front lever/Back lever

In 20 minutes
TTB/Pullups/Muscle ups
(Choose one of them or work on a complex.)

Strength 12 minutes
Work 40 sec, rest 20 sec:
1. Wall climbs
2. Straight arm plate raises
3. Pistol rolls
4. Arch hold
5. Scapula push ups

Vecka 31

Focus: Handstand
Warm up and stretch 20 min

In 12 minutes:
Press against wall and/or from boxes

In 20 minutes:
Work on your handstand skills

Strength 12 minutes:
3×3 TGU
3×5 Y-outs
EMOM 5 min
15-30 sec L-sit