Calisthenics Reacts · Plan your week

Your week, built.

Two days a week or three times a day: pick your guide, your days and how deep you go. Every session lays itself out, with the swaps for your equipment. The same plan as the guide, live.

Build my weekWhere do I start?

Ole Wang in an L-sit on parallel bars
Ole Wang, founder. L-sit, 28 October.

Start here

Six steps. In this order.

  1. 1Test

    Take the level test, filmed. It's free, and it's week zero: the week before week 1.

    The level test →
  2. 2Your guide

    The level above the one you pass. Your level is your lowest domain.

    All eight guides →
  3. 3Your week

    Days and depth, below. Write your number down.

    Build it →
  4. 4Your rungs

    Every “your rung” in the plan is the rung you're on in that ladder.

  5. 5Train

    Twelve weeks. Lowest domain first, every session. Swap only by the table.

  6. 6Retest

    Week 6 and week 12. Pass, and the next guide starts here.

The builder

Pick, and your week appears.

Days a week
How deep

Bought the guide? Its twelve weeks are also in your profile, to tick on any device. Here, ticks stay in this browser.

One file with every session of the block (12 weeks, or 16 on two days), the light weeks and the test weeks marked. Works with Google, Apple and Outlook calendars. Nothing is sent anywhere: the file is made on your phone or computer.

More is only more if you recover

  • Start a new depth only after four weeks with every session done and logged.
  • Midday and GTG are never hard. If a GTG set feels like work, halve it.
  • Heavy week? Drop GTG first, then Midday, then S, then P. A, B and C stay.
  • No GTG on test days or the day before.
  • Under eighteen: one hard session a day at most, and no more hours of training a week than your age in years.

Switching an exercise

  • Swap within the row: a pull for a pull, a hold for a hold.
  • The test movement stays, at least once a week.
  • Swap at the start of a block (weeks 1 and 7), not session by session. Pain and equipment are the exceptions.
  • Same effort. A swap is never the easy way.

Not medical advice. Learn every dynamic skill with a qualified coach and mats. Sets, reps, rungs, the tests and the safety gates are in each guide. Two days a week stretches the twelve weeks to sixteen.