Beginner Tribe Athletes
Who is it for? Beginners can already do push-ups, rows, chin-ups, dips, and are working
towards achieving Ring Muscle-Ups, Freestanding Handstand Holds and overall strength.
Full Body
HS+Mobility
Full Body
Scapula Stability
Wrist Preparation
Scapula Stability
Wrist Preparation
Scapula Stability
Wrist Preparation
Scapula Stability
Wrist Preparation
Scapula Stability
Wrist Preparation
A1. C2W HS
3x20"-60"
A2. Straddle-Ups
3x8
A1. C2W HS
3x20"-60"
A2. R Muscle-Ups
Transition
3x3-7
A1. C2W HS
3x20"-60"
A2. Straddle-Ups
3x10 (+10")
A1. C2W HS
3x20"-60"
A2. Straddle-Ups
3x8
A1. C2W HS
3x20"-60"
A2. R MU
Transition
3x3-7
B1. Ring Chins
3x3-7
B2. R Dips
3x3-7
B1. Ring Chins
3x3-7
B2. R Dips
3x3-7
C1. Pike Push Ups
2x3-7
C2. Ring Rows
2x3-7
C1. Pike Push Ups
2x3-7
C2. Ring Rows
2x3-7
B1. Ring Chins
3x3-7
B2. R Dips
3x3-7
C1. Pike Push Ups
2x3-7
C2. Ring Rows
2x3-7
B. Shoulder Flexion
Complex
3x30"
C1. Active Pigeon
Stretch
3x8
C2. Cossack Squats
3x8
r Full Body
HS+Mobility
r
B. Active Hang
Complex
3x30"
C1. Active Pigeon
Stretch
3x8
C2. Cossack Squats
3x8
'r' refers to rest day.
How to apply the program
1. Log the performance (time/reps) in your training-journal of every exercise with a
repetition range.
2. Improve these exercises from session to session by at least 1 repetition total
(accumulated from all sets). No 2 consecutive sessions will be the same!
3. All the relevant exercises have a progression video attached. Choose the
progression that is suitable for you to perform the exercise within the
repetition/duration range prescribed with great technique, as demonstrated.
4. Once you reached the ceiling of the repetition/duration range in all sets, move on to
the next progression of the respective exercise.
5. Rest between sets until fully recovered. Depending on the exercise, it may take 1-3
minutes.
It takes 1-2 years on average to achieve these goals from scratch. Take your time to
apply the program and its progressions accordingly.
Words of wisdom…
Arrive to your sessions prepared, physically and mentally. Bring your training journal. Log
and track your performances each day. Improve each consecutive session by little.
Controlled full range of motion repetitions. Apply technique intently. Move on, rest,
recover, sleep. The slow and methodical progression rate is ultimately the fastest way to get
there.