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Intermediate Calisthenics
Intermediate Calisthenics is an intermediate calisthenics program that runs 10 weeks at 4 sessions per week. It is built into Ægir Iron and free to load for individual lifters and for athletes on a coach's roster.
What this program is
A 10-week bodyweight program for experienced solo lifters. Four sessions per week building toward handstand push-ups, muscle-ups, pistol squats, and dragon flags. Pull-up bar and parallel bars or rings recommended.
At a glance
| Discipline | Calisthenics |
| Experience level | Intermediate |
| Length | 10 weeks |
| Training days | 4 per week |
| Equipment | Pull-up bar + parallel bars or rings |
| Loading | Bodyweight progressions paced by RPE; you choose the load on any weighted lift. |
| Price | Free for individual lifters and rostered athletes |
Free for individual lifters and for athletes on a coach's roster. Coaches pay only for roster tools.
How it works in Ægir Iron
Inside Ægir Iron the plan is real Cycle, Block, Week, Day structure. The 10 weeks are grouped into 3 blocks, and the sets, reps and effort targets change from one block to the next. Lifts carry RPE targets rather than percentages, and you choose the weight. If you would rather run a lift off a percentage of your max, switch that row to a percentage in the editor. You load it in a couple of taps, then adjust any session, and a coach can push it to an athlete's account in real time.
Start Intermediate Calisthenics
Open Ægir Iron, go to Program and choose New Program, then the Program Wizard. On the first screen pick your discipline, then choose Intermediate Calisthenics from the cards under WHAT DO YOU WANT TO RUN? It is free on iOS, Android, and the web, with your data synced across all three.