Elites Tribe Athlete

Who is the program for? Elites can already hold the Iron Cross and the Straddle Planche on
rings, do Press Handstands, and are working towards Maltese Holds on rings, Iron Cross
Pullouts and Full Planche Holds on Rings.
Week 1

Heavy Maltese r Heavy Planche r Heavy Cross r r

Scapula Stability Scapula Stability Scapula Stability
Wrist Preparation Wrist Preparation Wrist Preparation
Rotator Cuff Rotator Cuff Rotator Cuff

A1. Band-Assisted R Maltese A1. Band-Assisted R Full Planche A1. Band-Assisted Ring Iron
Holds Holds Cross Pullouts
5x12"-20" 5x12"-20" 5x6-10

B. Straight Arm Ring Flies B. Planche Presses B. Standing R Maltese Presses

5x3-5 3x3-5 5x5

C. Pelican Curls C. Strap Assisted Maltese to C. Strap Assisted Cross Pullouts

3x5-8 Support 3x5
3x5
D. Ring Routine D1. Pelican Curls
2-3 sets D. Ring Muscle-Ups 2x5-8
2-3xMax D2. Bulgarian Ring Dips
E1. RTO Dips 2xMax
2xMax E1. Full Range B2W HSPU
E2. Ring Rows 2xMax E2. Ring Routine
2xMax E2. Bar Pull-Ups 2-4 sets
2xMax

Week 2
Heavy Maltese r Heavy Planche r Heavy Cross r r
Scapula Stability Scapula Stability Scapula Stability
Wrist Preparation Wrist Preparation Wrist Preparation
Rotator Cuff Rotator Cuff Rotator Cuff

A1. Band-Assisted Ring Maltese A1. Band-Assisted Ring Full Planche A1. Band-Assisted Ring Iron
Holds Holds Cross Pullouts
5x8"-15" 5x8"-15" 5x4-7

B1. Straight Arm Ring Flies B1. Planche Presses B1. Standing R Maltese Presses
5x3-5 5x3-5 5x5

C. Pelican Curls C1. Strap Assisted Maltese to C. Strap Assisted Cross Pullouts
3x5-8 Support 3x5
3x5
D. Ring Routine D1. Pelican Curls
2-3 sets D. Ring Muscle-Ups 2x5-8
2-3xMax D2. Bulgarian Ring Dips
E1. RTO Dips 2xMax
2xMax E1. Full Range B2W HSPU
E2. Ring Rows 2xMax E2. Ring Routine
2xMax E2. Bar Pull-Ups 2-4 sets
2xMax

'r' refers to rest day.

Week 3
Heavy Maltese r Heavy Planche r Heavy Cross r r
Scapula Stability Scapula Stability Scapula Stability
Wrist Preparation Wrist Preparation Wrist Preparation
Rotator Cuff Rotator Cuff Rotator Cuff

A1. Band-Assisted Ring Maltese A1. Band-Assisted Ring Full Planche A1. Band-Assisted Ring Iron
Holds Holds Cross Pullouts
5x3"-8" 5x3"-8" 5x1-4

B1. Straight Arm Ring Flies B1. Planche Presses B1. Standing R Maltese Presses
5x3-5 5x3-5 5x5

C1. Pelican Curls C1. Strap Assisted Maltese to C. Strap Assisted Cross Pullouts
3x5-8 Support 3x5
3x5
D. Ring Routine D1. Pelican Curls
2-3 sets D. Ring Muscle-Ups 2x5-8
2-3xMax D2. Bulgarian Ring Dips
E1. RTO Dips 2xMax
2xMax E1. Full Range B2W HSPU
E2. Ring Rows 2xMax E2. Ring Routine
2xMax E2. Bar Pull-Ups 2-4 sets
2xMax

How to apply the program

1. Log the performance (time/reps) in your training-journal of every exercise with a
repetition/duration range.
2. Improve these exercises from session to session by at least 1 repetition/2" seconds
total (accumulated from all sets). No 2 consecutive sessions (of the same kind) will
be the same!
• In the elite program, you rotate the main work between 3 different
repetition/duration ranges over 3 weeks' time. Compare each workout to the
previous respective one (3 weeks prior). That will provide enough time and
practice to sustainably apply the expected progress.
3. All the relevant exercises have a progression video attached. Choose the
progression (or band-assistance) that is suitable for you to perform the exercise
within the repetition range prescribed with great technique, as demonstrated.
4. Once you reached the ceiling of the repetition range in all sets, move on to the next
progression of the respective exercise. When using band-assistance for the main
work, move on to the next band that applies less assistance.
5. Exercises prescribed for 'Max' will be performed in the exact progression written to
maximum number of repetitions.
6. Rest between sets until fully recovered. Depending on the exercise, it may take 3-6
minutes.
It takes an additional 1-2 years on average to achieve these goals from the prerequisite's
standpoint. 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.