calistgressCalisthenics skill progressions
Each skill is a ladder of steps. Every step has a target — clean seconds for a hold, full-range reps for a set — and you move on when you hit it in one set.
The targets are common coaching numbers, not a standard. The thresholds for “clean” are starting values, and they are written out on each page.
Handstand
Handstand progression: 5 steps from pike hold to 30 s freestanding
Wrist, shoulder, hip and ankle in one vertical line.
- Pike hold on a box — 30 clean seconds
- Chest-to-wall handstand, 30 s — 30 clean seconds
- Chest-to-wall handstand, 60 s — 60 clean seconds
- Freestanding handstand, 10 s — 10 clean seconds
- Freestanding handstand, 30 s — 30 clean seconds
L-sit
L-sit progression: 4 steps from tuck sit to 30 s L-sit
Hip angle (shoulder–hip–knee) at 90° or closer, and straight knees.
- Tuck sit, 20 s — 20 clean seconds
- L-sit, 10 s — 10 clean seconds
- L-sit, 20 s — 20 clean seconds
- L-sit, 30 s — 30 clean seconds
Pull-up
Pull-up progression: 5 steps from dead hang to 12 full pull-ups
Elbow angle (shoulder–elbow–wrist) from a straight-arm hang to fully bent.
- Dead hang, 30 s — 30 clean seconds
- Band-assisted pull-ups, 8 — 8 full reps
- Pull-ups, 3 — 3 full reps
- Pull-ups, 8 — 8 full reps
- Pull-ups, 12 — 12 full reps
Dip
Dip progression: 4 steps from support hold to 12 bar dips
Elbow angle (shoulder–elbow–wrist) from locked out to 90° or deeper.
- Top support hold, 30 s — 30 clean seconds
- Bench dips, 10 — 10 full reps
- Bar dips, 5 — 5 full reps
- Bar dips, 12 — 12 full reps
Push-up
Push-up progression: 4 steps from plank to 20 push-ups
Shoulder–hip–ankle straight, wrists under shoulders; elbows from locked to 90° or deeper.
- Plank, 45 s — 45 clean seconds
- Incline push-ups, 10 — 10 full reps
- Push-ups, 10 — 10 full reps
- Push-ups, 20 — 20 full reps
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