Who this is for

Chasing a skill

Handstand, planche, front lever, muscle-up, L-sit, bridge, pistol or handstand push-up. Each one climbs in steps.

Already strong

At the top of the pull-up and dip ladders, a dumbbell or kettlebell takes them weighted. The load goes up after two clean sessions.

Running as well

Cali + Run puts your calisthenics beside a running plan, with the leg work on one day of the week.

A real week from the app

Week 5 for an athlete who started with 12 pull-ups, 15 dips and a 30-second chest-to-wall handstand, on a 4-day week. Handstand is practised every session, and planche, front lever, muscle-up, L-sit and bridge twice each. The week holds 62 sets of strength work.

MondayThe skillsCali + Run

Monday: Skills + pull and push strength4-day week · week 5 · 58 min

Warm-up: mobility · 8 min

Wrist Prep120s

Camel Pose2 × 30s

Deep Squat Hold2 × 45s

Pike Stretch2 × 45s

Skills · 29 min

Chest-to-Wall Handstand Hold4 × 26s

Two clean 40-second holds and the next step is chest-to-wall 60 seconds.

Foot-Supported L-Sit3 × 20s

Chest-to-Bar Pull-upEMOM 8 min, 2-3 reps a minute

Muscle-up practice: two or three clean chest-to-bar reps at the top of each minute.

Straight Bar Dip3 sets, 1-2 in reserve

Muscle-up practice too: the dip at the top of the muscle-up.

Glute Bridge Hold2 × 30s

Strength · 15 min

Weighted Pull-ups4 × 6 + 7.5 kg

Add 2.5 kg after two clean sessions.

Close Grip Push-up3 sets, 1-2 in reserve

Ring Row Feet Raised4 sets, 1-2 in reserve

Rows, step 5 of 10. Every set at 10, clean, twice, and the next step is a feet-raised inverted row with a 3-second pause.

Legs · 2 min

Cossack Squat2 sets each side, 1-2 in reserve

Core · 4 min

Hollow Rock3 sets × 30s

Holds, reps and the added weight are this athlete's. Yours come from the short check you take when you start.

The 4-day week: Mon, Tue, Thu, Friweek 5

Skill practice by day

HandstandEvery session

PlancheTue and Fri

Front leverThu and Fri

Muscle-upMon and Fri

L-sitMon and Tue

BridgeMon and Fri

Strength sets in the week: 62

Pull-ups15 sets

Rows12 sets

Push-ups10 sets

Legs10 sets

Pike push-ups8 sets

Dips7 sets

Cali + Run: 3 calisthenics days, 3 runs3+3 · week 5 · 35 km of running

MonSkills + pull and push strength

TueIntervals5 × 800m at 4:08/km

WedFull body + skills

The leg work for the week is all on this day.

ThuEasy run8.9 km

Kept easy because it comes the day after the leg session.

FriSkills + push and pull strength

SatLong run18.1 km

Easy, with the last 3 to 4 km at 4:34/km, half marathon pace.

SunRest

The same calisthenics athlete on a 3+3 week, training for a half marathon: a 44:00 10K today, aiming for 1:35. The paces come from that 10K.

What is included

Calisthenics on 2 to 6 days a week, or Cali + Run on 4 to 7.
Mobility first, then your skills, then strength, in that order every session.
Each skill climbs in steps. Hit the milestone twice and you move up one.
Weighted pull-ups and dips add 2.5 kg after two clean sessions.
A pull-up bar is enough to start. Dip bars, rings, a box and a dumbbell open more of each ladder.
A short skills check when you start, so the first session is at your level.

In the app

Your week on a calendar you can drag. Every session states its purpose, its time and its effort before you start.

Nutrition, included

Calories and protein are set from your training week, so the hard days are fed.

Calories and protein set from your training week.
More on the days you train hardest.
Building, holding or leaning out: your call.
A meal plan that fills the tracker.

Your coach

Rob builds Talos and trains on the plans it writes. He lifts heavy and runs marathons. Ask him anything about your week and he reads it before answering. That is in the membership.

One membership

Every goal is in the one membership: lose weight, run faster, lift more, train calisthenics, race HYROX or triathlon. New programmes are added at no extra cost.

£19.99/month FIRST 7 DAYS FREE · CANCEL ANYTIME

Build my programme

Before you decide

I cannot do a pull-up yet.

The pull-up ladder starts at a hang with your feet on the floor, then a dead hang, scapular pulls and box-assisted pull-ups. The check you take when you start puts you on the right step.

What happens when life gets in the way for a week?

The following weeks adjust to it. A missed week is worked around.

I am starting from a low base.

The plan starts from your current numbers. Week one is anchored to what you can actually do now.

Can I see what I would actually be doing before I pay?

You already can. Everything above this is real output from the same engine you would be using, and the first seven days of your own plan are free.

I do not have five or six days a week.

Pick the number you have. The plan is designed for that commitment from the start, and two days is a complete programme.

Is there a real person, or just the app?

Yes. Your questions go to Rob, who built Talos and trains on the same plans you would be given. He reads your week before he answers. That is included as standard.

How do I cancel?

In the app, under Settings. If you subscribed through the App Store, cancel in your App Store subscription settings instead, the same as any other subscription. The first seven days are free and nothing is taken until they are up.

What kit do I need?

A pull-up bar. Tell it what else you have (dip bars or rings, a box or bench, a dumbbell or kettlebell) and it picks the variations that kit allows. A wall is assumed for the handstand work.

Pick your skill. The first week is free.