Block 2 was about handstand pushups and deadlifting. Oh my we got a lot of PRs rolling in the last days of the block, this is what happens when you put focus on a theme for a while. We do not stop training other things just lower the prioritisation of them. You could call it push and pull of qualities.

Next block which is launched on Monday 24th we revisit the Squat and Upper body Pull focus.

First hand prioritisation

  • Leg strength
  • Upper body pulling
  • Aerobic capacity
  • Weightlifting


  • Bending (Deadlift, power clean)
  • Upper body push (Handstand pushups, Ring dips etc)
  • Gymnastic skill development

The programming is as always found at and you can try the programming for a week from the frontpage.

If you have a hard time choosing a program we have created guidance for that. You find it in the top of the page. Just click on “See recommendation” and a table appears. If that is not enough then visit the profiler.

Looking forward in seeing you smash some PRs!