This is the Full Body workout from the Planche Progression plan. It trains Cardio, Chest, Back, Quads, Shoulders and Lower Back across 6 exercises, and takes roughly 76 to 91 minutes.
You open with Burpee while you are freshest, then work down the list. Most sets sit in lower reps for strength. Rest 3 to 5 minutes on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Burpee | 3 × 10 |
 Push Up | 4 × 6 |
 Pull-Up | 4 × 6 |
 Pistol Squat | 4 × 6 |
 Handstand Hold | 4 × 30 |
 Superman | 3 × 10 |
