Advanced
Strength Control
Master the big static strength holds.
A circuit for the most advanced athletes, focused on controlling the major static skills: back lever, front lever, human flag, planche and handstand. The essence of street workout.
The circuit — 3 rounds
No rest between rounds, 30 s between exercises.
Tap an exercise each time you finish it. Long-press or “−” to correct.
1
Back lever hold
10 s
2
Human flag hold
7 s
3
Front lever hold
5 s
4
Bent-arm planche hold
15 s
5
Handstand hold
30 s
6
Very slow muscle-ups
3reps
7
Very slow dips
10reps
8
Pull-up hold
30 s
⏱ Rest timers
Recommended gear for this WOD
To train these exercises more comfortably and safely:
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