It’s carefully planned I tell you. Here's the overview so you can get your head around the structure...
--> Every month a Single-Leg Squat. Swapping between different styles. Every other month we do Kettlebell Swings as well.
--> We always train 2 or 3 exercises from the 'Pull' category: Chin Ups. Body Rows. Hangs. Each get trained in different styles 3 months out of 4. With one month off giving you what should be a nice break from each, while you put more energy into the other two.
--> Push-Ups get trained directly 3 months out of 4, but you’ll also develop serious pushing strength on the pushing focused gymnastic holds (particularly the Planche and Bent-Arm Handstand moves).
--> The gymnastic holds get trained every other month, and in two styles: static holds and pulsing reps.
--> In Month 1 and 3, we train the L-Sit and the bent-arm planche progressions.
--> In months 2 and 4, we train the two Handstands (straight arm and bent arm) and the Straight-Arm Planche positions.
--> Each month there’s one main ab exercise, which is enough, considering there’s a lot of extra indirect ab work on things like the Chin Ups, the L-Sits, the Planches and the hangs.
What about in class, you ask. Well, we follow an even more minmalistic style of routine, but even just doing that twice per week, you guys know how much you can feel that. See it here.
Here's a pretty grid I made all by myself using a spreadsheet and a colour code for quick programme reference. I suggest you take a screenshot and get it tattooed onto your forearm so you always have it to hand.