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Elite Push Day: OAPU, HSPU & Planche

A serious calisthenics push session targeting three of the hardest bodyweight skills — one-arm push-up, handstand push-up, and full planche. Expect to build serious shoulder, chest, and tricep strength while training your nervous system to master elite movement patterns.

Created by

loadedfrenchfry

Workout Breakdown

Warm-Up

Arm Circle

2 sets × 30s, 30s

Shoulder Circle

2 sets × 30s, 30s

Scapular Push-Up

3 sets × 10 reps, 10 reps, 10 reps

Wrist Circle

2 sets × 30s, 30s

Push-Up

2 sets × 15 reps, 15 reps

Skill Block 1 — One-Arm Push-Up Progression

Archer Push-Up

4 sets × 6 reps, 6 reps, 6 reps, 6 reps

Push-Up (Single-Arm)

4 sets × 4 reps, 4 reps, 4 reps, 4 reps

Push-Up (Single-Arm)

4 sets × 3 reps, 3 reps, 3 reps, 3 reps

Skill Block 2 — Handstand Push-Up Progression

Pike Push-Up

3 sets × 10 reps, 10 reps, 10 reps

Push-Up (Pike Headstand)

4 sets × 5 reps, 5 reps, 5 reps, 5 reps

Handstand (Freestanding)

4 sets × 20s, 20s, 20s, 20s

Push-Up (Pike Headstand)

4 sets × 3 reps, 3 reps, 3 reps, 3 reps

Skill Block 3 — Planche Progression

Planche Lean Hold

4 sets × 20s, 20s, 20s, 20s

Tucked L-Sit

4 sets × 15s, 15s, 15s, 15s

Tucked L-Sit

4 sets × 10s, 10s, 10s, 10s

Planche Lean Hold

3 sets × 8s, 8s, 8s

Accessory Work

3 circuits

Push-Up (Diamond)

1 set × 12 reps

Planche Push-Up (Pseudo)

1 set × 8 reps

Dip (Triceps)

3 sets × 12 reps, 12 reps, 12 reps

Cool Down

Chest Stretch

2 sets × 30s, 30s

Chest Doorway Stretch

2 sets × 30s, 30s

Child's Pose

1 set × 60s

Wrist Flexor Stretch

2 sets × 30s, 30s

Shoulder Stretch (Cross-Body)

2 sets × 30s, 30s