Intermediate
Human Flag Path
Build the all-round strength that leads to the human flag.
A roadmap to the human flag, building shoulders, core and pushing strength with muscle-ups and heavy oblique work. The path to one of calisthenics' most jaw-dropping skills.
The circuit — 3 rounds
4 min between rounds, minimal rest between exercises.
Tap an exercise each time you finish it. Long-press or “−” to correct.
1
Muscle-ups
5reps
2
Pseudo planche push-ups
20reps
3
Plank
45 s
4
Dips
20reps
5
Crunches
50reps
6
Leg raises
10reps
⏱ Rest timers
Recommended gear for this WOD
To train these exercises more comfortably and safely:
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