Muscle anatomy and function

These notes combine advice from 160 reviewed passages across 109 workouts.

Overview

Calisthenics and handstand work are pushing-based, so triceps and pushing strength come first. Gymnasts build large triceps through pushing work, while biceps come from pulling, which is why ring gymnasts show more biceps development. Which muscles a movement trains changes with body position, hand and foot setup, and the exercise version used. Each muscle area is developed through its specific action, just as the biceps exist for pulling. [1] [2] [27] [46] [58] [61]

Pushing and pulling: arms

Push-ups strengthen more than the arms and shoulders. They also activate the abdominals and work the whole body, so they matter for the arms and the core. Do them with the core tightened so the abdominal muscles work. Keep the inward wrist bend minimal. The main purpose is engaging the front shoulder, scapula, and hips. The more technically correct push-up version is also the more effective one and works more muscles than the alternative. There is no single push-up type. Working different push-up versions starts to develop the other, smaller muscles, and the same logic applies to other skills. [24] [29] [30] [45] [51] [73]

Dips already work the triceps and count as pushing work, so they sit with the other push exercises in a program. Use dips from a raised surface when you want to work the triceps. The body angle decides the emphasis. Descending upright works the triceps, leaning forward shifts the emphasis elsewhere, and both versions are correct. A dip can also work the shoulder and the biceps, which makes it a useful choice for a biceps-focused exercise. [32] [39] [40] [41] [46]

For a triceps extension, pass the bar through from above and lower it to chest height. [31]

Chin-ups are an often-underestimated movement related to the back. Long-term practice develops the back and is associated with pronounced biceps and overall definition. Include them in training because they build the back and support other pulling movements. In the hammer curl, bring the arm inward to shift the emphasis from the wrist area toward the upper arm. [92] [100]

Shoulders

Anterior-shoulder development is foundational for many movements, especially the planche and the front lever, and it makes those holds easier. In some movements the shoulder is the decisive muscle, ahead of the chest and the triceps. Prioritize shoulder development because broad shoulders give the upper body a triangular look, the shoulder is important in many strength movements, and it is a large muscle group that can take substantial loading. [3] [20] [117]

For front rises, hold the weights side by side, raise them forward, and lower them. Front rises place substantial load on the front shoulder. Keep the arms straight and fully tense the front shoulder so the triceps do not take over. This also stretches the joint. While holding a position, push maximally so the joints strengthen and the work reaches the back and supporting areas instead of dumping into the triceps, biceps, and shoulders. [16] [17] [21]

One movement can work several shoulder regions at once, including the front, the rear, and the lateral shoulder. Movements that load several shoulder regions at once can be difficult even though they look easy, because all the areas work together. Straight-arm gymnastics work puts the load on the shoulders for strength. The biceps and shoulders matter most, the triceps are important in most parts, and the chest plays a secondary role in this context. [44] [93] [137]

Pull with shoulder drive. Pulling with only the arms is incorrect form. When achieving height in a movement is the problem, the cause is usually weak shoulder drive and pushing strength. [82] [83]

The trapezius is the muscle section at the top of the back and shoulders. For trapezius work, keep the arms nearly straight, with only a slight two-to-three-degree bend, and let the trapezius do the lifting. The same applies with barbells or dumbbells. Initiate the pull from the trapezius itself, avoid drifting too far forward, and allow enough downward range. Pull backward rather than vertically to target the rear trapezius and the area just below it. Do not shrug the shoulder upward during a pull, because shrugging brings the trapezius in and makes the neck work instead of the back. This work loads the trapezius more than the shoulders. Handstands are used to train the shoulders. [107] [110] [111] [115] [116] [136]

To work the rear shoulder, squeeze the hands, keep them as high as possible with the arms straight and tight, and bring them forward from that overhead tension. [135]

Core and abdominals

Coach’s claim

Core strength matters for the front lever, the handstand, and the planche because the core supports and holds the legs up. The abdominal muscles work by bringing the pelvis and ribs closer together. Actively pull the rib cage toward the pelvis with the abdominal muscles. This is what strengthens the area and carries over to holds like the front lever. Maintain the pelvis pulled toward the ribs. Holding that contraction is what develops the abdominal area. [5] [13] [26] [27]

Coach’s claim

The rectus abdominis is the central six-pack muscle. It flexes the spine by bringing the ribs toward the pelvis. The obliques are the muscles on the sides of the torso. They rotate the trunk and allow side bending. The transverse abdominis is a deep abdominal muscle that wraps around the inside of the abdomen. The abdomen has four muscle groups, including the rectus abdominis, the obliques, and the transverse abdominis. Pulling yourself sideways and lifting a weight that way works the obliques. [6] [7] [8] [10] [11]

Sit-ups are the biggest training for the rectus abdominis, and the muscle is heavily used in the front lever. To involve the rectus abdominis in a bar-touching movement, raise the hips as well as the legs. The abdominal muscles should be what lifts the upper body. Do not let the load shift elsewhere. Choose the version of a movement that makes the abdominal muscles do the work instead of letting the feet take over. Different movement variations can train the abdominal area comfortably. [6] [9] [22] [25] [26]

Coach’s claim

Muscular contraction during a sit-up is normal. [95]

Developing the obliques supports proper use of the central abdominal muscles, and Russian twists engage them. The obliques matter beyond lateral lifting. The Bowman flag is where you use them most. Keep the obliques engaged and generate the force from the abdomen instead of the elbow. Perform cross crunches on the floor, alternating the elbow positions and engaging the obliques as much as possible. [7] [12] [52] [108]

The transverse abdominis is felt when you hold your breath during a squat. [8]

Pull the abdomen firmly inward to use the lower abdominal muscles. The farther inward you pull, the better you control them, and that control helps later in balance and handstand work. Train the lower abdominal muscles to support good and correct form. Pull Knee strongly engages the abdominals. Planche work especially emphasizes the lower and inner abdominal muscles for activation. The inner abdominal muscles carry a large share of the front lever, so they are trained with that position in mind. [42] [43] [53] [67] [71] [76]

In the reverse burpee, drive the pulling phase from the lower abdominal muscles. A loop can help you rise higher, but the pull itself is lower-abdominal work. Reach upward during the leg-pulling movement so the lower back works as well. The double-leg pull is a calisthenics technique that works the lower abdomen by pulling and lengthening it. A handstand version can be done later. The ‘full leg’ movement works the lower abdominal muscles. The upward pull in the reverse flag strongly engages and develops the lower abdominals. A straight-leg leg-touch movement is used for the lower abdominal muscles. This position involves full lower-abdominal rotation work. The leg-drawing phase of this movement comes from the lower abdominals. Opening the feet can make the action come more naturally. Perform this exit by pulling with strength instead of technique so the lower abdominal muscles work better. Advanced balancers practice it to strengthen the lower abdomen. [36] [89] [90] [91] [109] [124] [125] [132] [144]

The flag, performed on rings or a bar, heavily loads the abdominals and obliques. The flag works the obliques substantially and trains them functionally. Lifting a heavier leg forces the abdominal muscles to work harder, so large, muscular legs increase the core demand of the exercise. [128] [134] [142]

Lower slowly so the lower-back muscles work actively. Do not use the lower back to help a lift. The movement should strengthen the targeted area, which matters for these positions. [14] [18]

Back and lats

The back lever emphasizes the lower back, and the front lever emphasizes the abdominals and shoulders. These skills connect to each other, with the handstand central to them. Keep the lower back strong in the back lever, including with the legs together, because the lower-back muscles are what hold the feet up. Back crunches target the lower back, the muscles that keep the legs vertical. [64] [69] [72]

In the back lever, engage the wings so they hold you and stop the arms from drifting backward. Enter the back lever by feeling the arms and pulling the legs, then squeezing the wings as you move back and down into the hold. [33] [34]

The leg raise trains the back muscles, and the back muscles are what lift the legs. The legs do not rise on their own. Keep the arms engaged during the leg raise. Directing the movement toward the lat improves lat activation. In the pull that goes from front to back, squeeze the lats. Keep the lat actively engaged during the extension phase of the pull. An active lat makes the extension easier. Keep the elbow in toward the body when pulling, because an elbow that opens sideways shifts the work from the lat to the rear shoulder. [70] [112] [113] [114] [129] [136]

The deadlift is driven by the hips more than the legs, and it involves the inner muscles and straightening of the back. Keep the legs straight in this version so the lower back does the work. A deadlift involves more than just the legs. During a handstand, the back muscles work very differently than in other positions. In wall-supported work, stand close to the wall. Staying closer activates the back muscles better. [38] [77] [78] [86] [118]

A wider grip position makes you feel the back and lats more and opens toward the shoulders. A slightly narrower position resembles a heavy muscle-up-style pull-off. [94]

In wrestling, neck strength helps hold the back off the mat while resisting and turning an opponent. [81]

Legs

The calves provide most of the jump. Some contraction in the surrounding area is normal. Jumping upward onto the toes works the calves and the quadriceps together. Heavy lifting at these weights involves substantial use of the hips and leg muscles. [4] [19] [48] [57]

Squat setup changes the muscle emphasis. A heel difference or the feet brought together moves more load onto the quadriceps, while the glutes still work but less. Hold the load at the side during a squat so the biceps stay under isometric tension. Holding the load from the front places a heavy load on the biceps. In this split-squat setup, the quadriceps strengthen well. [58] [74] [75] [139]

In the dip-and-rise movement, leg strength matters most at first. Bend the knees on the way up from this position so the quadriceps do the work instead of the movement relying mainly on stretching. This movement actively trains the area where the leg joins the body and the lower back, which is why it functions as strength training. Aerobic gymnasts, especially women, practice this pattern. For movements that involve the gluteus maximus, strengthen that area considerably. [84] [140] [141] [148]

Chest

Flat bench press trains the chest, especially the middle region. Incline pressing emphasizes the upper chest and also recruits the front deltoids and triceps, with somewhat greater shoulder contribution than flat pressing. Decline pressing emphasizes the lower chest. Decline pressing strengthens the lower part of the chest, while incline pressing works the upper part. [97] [98] [99] [101] [149]

A decline-style angle targets the upper chest more and reproduces the effect of a decline bench. The movement can also be done on the floor, and it still works the chest. [96]

In incline pressing, keep correct form. Folding inward shifts the effort toward the triceps, while correct form increases the load on the upper chest. Engage the chest muscles to lift more comfortably. Early bench pressing may be driven more by the triceps. Technique work later directs the effort toward the chest. This pressing variation reduces shoulder pressure, increases triceps involvement, emphasizes the lower-chest region, and supports flat-bench strength. A pressing movement of this kind works the shoulders and chest, developing them outward. [85] [102] [103] [106] [150]

Flat, incline, and decline press variations can be trained on the same day, generally for four sets. [98]

Planche

The planche places most of its demand on the biceps, so biceps development matters for the movement. In the planche, bent arms shift the effort to the triceps, while straight arms keep it on the biceps. Planche strength is largely related to the biceps, and the inward-curved bar position can make the biceps feel more involved. [15] [23] [28] [122]

Build the inner shoulder, abdominal, and back muscles. With those three strengthened, the planche balance becomes reachable. In the planche, the inner chest initially carries the body’s load, and the training gradually moves the demand toward the shoulder. The planche requires coordinated strength in the shoulders, abdominals, back, and hips. Because the body is held parallel to the floor, every part must be well trained. [54] [62] [87]

Rotate the wrist in the planche so the position engages the biceps directly. Triceps support draws the arm into a bent position. The planche-progression push-up loads the shoulder and wrist. Opening the wrist moves the load heavily onto the shoulder, the forearm, and especially the biceps. [61] [65]

A planche emphasizes the shoulders, while a front lever is supported by the back in that region. Practicing the planche works fine muscle fibers and muscles beyond what weight-focused training alone develops. [105] [130]

Front lever and back lever

The front lever engages the biceps. Holding a front lever works the very small muscles needed to keep the position still. Front-lever work is closely tied to the jackknife. The shoulders contribute greatly, and the core is also involved. Use this jackknife variation to load the biceps with small, light opening movements. [126] [127] [131] [133]

Muscle-up

The muscle-up mainly involves the wrists, shoulders, abdominals, and upper body, with little leg involvement. The upper back around the scapulae is also important. In the muscle-up, the muscles work in sequence. After the upward pull, the press phase brings in the triceps. In this muscle-up variation, pull faster, drive the body forward, and continue with the push. The biceps are felt more with the faster pull. [50] [59] [60]

In a slow muscle-up, transition inward slowly and activate the lats and back sequentially. During the rising section of a slow muscle-up, the back muscles work along with the wrists. Hold with the false grip and aim for maximum contraction in the working muscles. The added tension increases pulling force. In the muscle-up pull, feel the area near the elbow. Once that part engages, the exit becomes easier and the back takes over. Before building the slow muscle-up, be able to do at least four of the five supporting exercises. [119] [120] [121] [123]

Handstand and other skills

Handstands and handstand push-ups work the legs, shoulders, and the whole body. Weighted handstand work engages the whole body, especially the shoulders and core. Skills like the handstand depend on small, fine muscles. People who train only the large muscles often cannot do them, and the skills become possible once the fine muscles are trained. [56] [80] [145]

In upward-facing dog, keep the arms straight and raise the hips. The shoulders drive the movement while the triceps only press to keep you on the floor. To reach the candle position, pull the legs up. The arms stay out of it. The legs do the work. Descending from the hands feels easier once you are familiar with the position. On the floor the head ends the descent, while on the bar you can lower further and the extra depth brings other muscles into play. [37] [66] [143]

Flare works the wrists, the shoulders, and the waist or lower-back area quite a lot. The described footwork pattern loads the abdominals and shoulders considerably. The initial aim of the L-sit dip is the extension muscle that works after the L-sit. Keep the arms slightly more tense so the movement works the shoulders better. [35] [47] [49] [88]

Coach’s claim

Do not think of this work as wrist work. The load is felt at the front of the elbow, in the joint region that connects the wrist with the triceps and biceps. [146]

Bringing a dumbbell to the front and pulling it backward taxes the shoulder hard, especially near the end of the movement. In pulling patterns where the triceps and back work together, hold the dumbbells firmly. The strong sensation in this movement comes from a muscle that very few other exercises work. Dips touch it only briefly. [55] [104] [147]

Training principles

Prioritize full-range repetitions because the muscle needs to lengthen and shorten completely. Small partial repetitions mainly create a pump by gathering blood in the muscle. [79]

Static training brings the smaller muscles into play. When the large muscles are strong but the small ones are weak, the body shakes and cannot hold the position, which is why static gymnastics work trains every muscle one by one. Many large muscles cannot perform static holds on their own, and that is the usual reason statics fail. [63] [68]

Coach’s experience

In his own training, he did chin-ups for a long time. [92]

In his own training, he works a neck-focused movement that wrestlers use, because wrestling requires keeping the back off the mat. [81]

In his own training, he uses handstand press work for his shoulder capsules. [138]

Related pages

• Exercise comparison and equivalence: Supports
• Grip technique: Related to
• Joint alignment: Supports
• Progressions, regressions, and scaling: Supports
• Range of motion: Related to
• Scapular control: Related to
• Strength development: Supports
• Stretching technique: Related to

Sources

1. 2024-01-16, 3437.3-3457.8s

Workout: workout:2024-01-16

Passage: passage:2024-01-16:001342-001347

2. 2024-01-16, 3463.4-3490.1s

Workout: workout:2024-01-16

Passage: passage:2024-01-16:001350-001358

3. 2024-01-22, 4593.4-4614.6s

Workout: workout:2024-01-22

Passage: passage:2024-01-22:001523-001527

4. 2024-01-27, 1937.4-1951.0s

Workout: workout:2024-01-27

Passage: passage:2024-01-27:000451-000453

5. 2024-01-29, 3169.1-3192.0s

Workout: workout:2024-01-29

Passage: passage:2024-01-29:001086-001091

6. 2024-02-02, 2304.8-2339.1s

Workout: workout:2024-02-02

Passage: passage:2024-02-02:000781-000794

7. 2024-02-02, 2339.8-2364.7s

Workout: workout:2024-02-02

Passage: passage:2024-02-02:000795-000804

8. 2024-02-02, 2371.1-2388.5s

Workout: workout:2024-02-02

Passage: passage:2024-02-02:000808-000816

9. 2024-02-02, 3662.6-3674.0s

Workout: workout:2024-02-02

Passage: passage:2024-02-02:001296-001300

10. 2024-02-05, 1873.1-1890.3s

Workout: workout:2024-02-05

Passage: passage:2024-02-05:000766-000770

11. 2024-02-05, 1909.2-1919.5s

Workout: workout:2024-02-05

Passage: passage:2024-02-05:000780-000784

12. 2024-02-05, 2022.2-2054.8s

Workout: workout:2024-02-05

Passage: passage:2024-02-05:000820-000828

13. 2024-02-05, 2557.7-2572.8s

Workout: workout:2024-02-05

Passage: passage:2024-02-05:001048-001054

14. 2024-02-07, 3754.0-3763.7s

Workout: workout:2024-02-07

Passage: passage:2024-02-07:001406-001409

15. 2024-02-19, 2281.9-2292.3s

Workout: workout:2024-02-19

Passage: passage:2024-02-19:000813-000817

16. 2024-02-23, 3547.2-3574.7s

Workout: workout:2024-02-23

Passage: passage:2024-02-23:001261-001270

17. 2024-02-26, 2837.8-2850.4s

Workout: workout:2024-02-26

Passage: passage:2024-02-26:000869-000875

18. 2024-02-26, 2948.1-2968.2s

Workout: workout:2024-02-26

Passage: passage:2024-02-26:000922-000931

19. 2024-02-26, 5013.8-5021.0s

Workout: workout:2024-02-26

Passage: passage:2024-02-26:001808-001811

20. 2024-02-28, 5045.1-5061.2s

Workout: workout:2024-02-28

Passage: passage:2024-02-28:001700-001705

21. 2024-03-01, 2401.6-2421.4s

Workout: workout:2024-03-01

Passage: passage:2024-03-01:000736-000745

22. 2024-03-01, 3709.9-3722.0s

Workout: workout:2024-03-01

Passage: passage:2024-03-01:001244-001251

23. 2024-03-04, 5799.3-5807.8s

Workout: workout:2024-03-04

Passage: passage:2024-03-04:002023-002025

24. 2024-03-30, 1754.6-1764.7s

Workout: workout:2024-03-30

Passage: passage:2024-03-30:000532-000535

25. 2024-03-30, 2989.8-2997.4s

Workout: workout:2024-03-30

Passage: passage:2024-03-30:001112-001112

26. 2024-03-30, 3006.2-3022.6s

Workout: workout:2024-03-30

Passage: passage:2024-03-30:001119-001126

27. 2024-03-30, 3029.4-3045.8s

Workout: workout:2024-03-30

Passage: passage:2024-03-30:001130-001136

28. 2024-04-25, 2138.1-2155.4s

Workout: workout:2024-04-25

Passage: passage:2024-04-25:000713-000718

29. 2024-04-30, 2760.0-2789.7s

Workout: workout:2024-04-30

Passage: passage:2024-04-30:000890-000898

30. 2024-05-07, 3508.9-3515.4s

Workout: workout:2024-05-07

Passage: passage:2024-05-07:001103-001106

31. 2024-05-28, 1740.4-1748.4s

Workout: workout:2024-05-28

Passage: passage:2024-05-28:000480-000484

32. 2024-05-28, 2725.7-2738.2s

Workout: workout:2024-05-28

Passage: passage:2024-05-28:000891-000893

33. 2024-06-01, 4147.3-4169.3s

Workout: workout:2024-06-01

Passage: passage:2024-06-01:001333-001344

34. 2024-06-01, 4181.4-4201.0s

Workout: workout:2024-06-01

Passage: passage:2024-06-01:001351-001362

35. 2024-06-30, 1440.1-1453.3s

Workout: workout:2024-06-30

Passage: passage:2024-06-30:000498-000502

36. 2024-07-04, 3587.6-3613.1s

Workout: workout:2024-07-04

Passage: passage:2024-07-04:001172-001173

37. 2024-07-06, 1817.7-1839.5s

Workout: workout:2024-07-06

Passage: passage:2024-07-06:000629-000637

38. 2024-07-11, 1976.7-1982.4s

Workout: workout:2024-07-11

Passage: passage:2024-07-11:000656-000658

39. 2024-08-06, 3421.7-3459.9s

Workout: workout:2024-08-06

Passage: passage:2024-08-06:001179-001190

40. 2024-08-21, 1786.3-1791.0s

Workout: workout:2024-08-21

Passage: passage:2024-08-21:000666-000670

41. 2024-08-21, 2571.2-2577.4s

Workout: workout:2024-08-21

Passage: passage:2024-08-21:000918-000920

42. 2024-09-05, 1502.4-1506.1s

Workout: workout:2024-09-05

Passage: passage:2024-09-05:000510-000510

43. 2024-09-05, 1732.1-1749.0s

Workout: workout:2024-09-05

Passage: passage:2024-09-05:000604-000609

44. 2024-09-17, 3007.3-3072.4s

Workout: workout:2024-09-17-1-deep-power-fury

Passage: passage:2024-09-17-1-deep-power-fury:000983-000994

45. 2024-09-19, 2390.0-2413.1s

Workout: workout:2024-09-19

Passage: passage:2024-09-19:000703-000703

46. 2024-09-19, 4770.3-4782.5s

Workout: workout:2024-09-19

Passage: passage:2024-09-19:001423-001427

47. 2024-10-06, 4229.3-4237.5s

Workout: workout:2024-10-06

Passage: passage:2024-10-06:001398-001402

48. 2024-10-17, 1207.3-1221.3s

Workout: workout:2024-10-17-steel-grip

Passage: passage:2024-10-17-steel-grip:000467-000472

49. 2024-10-22, 3155.6-3159.4s

Workout: workout:2024-10-22

Passage: passage:2024-10-22:001191-001192

50. 2024-11-04, 182.1-191.6s

Workout: workout:2024-11-04

Passage: passage:2024-11-04:000053-000056

51. 2024-11-04, 194.7-205.9s

Workout: workout:2024-11-04

Passage: passage:2024-11-04:000060-000065

52. 2024-11-04, 3635.2-3643.4s

Workout: workout:2024-11-04

Passage: passage:2024-11-04:001528-001533

53. 2024-11-10, 2113.5-2126.9s

Workout: workout:2024-11-10

Passage: passage:2024-11-10:000701-000707

54. 2024-11-10, 3638.8-3648.3s

Workout: workout:2024-11-10

Passage: passage:2024-11-10:001325-001328

55. 2024-11-13, 2956.4-2969.8s

Workout: workout:2024-11-13

Passage: passage:2024-11-13:000995-001000

56. 2024-11-15, 1652.0-1675.4s

Workout: workout:2024-11-15

Passage: passage:2024-11-15:000692-000701

57. 2024-11-17, 1207.3-1221.3s

Workout: workout:2024-11-17

Passage: passage:2024-11-17:000467-000472

58. 2024-11-28, 1856.1-1870.6s

Workout: workout:2024-11-28

Passage: passage:2024-11-28:000618-000623

59. 2024-12-08, 3801.1-3824.8s

Workout: workout:2024-12-08

Passage: passage:2024-12-08:000839-000846

60. 2024-12-08, 3828.5-3835.7s

Workout: workout:2024-12-08

Passage: passage:2024-12-08:000848-000850

61. 2024-12-24, 2518.1-2530.0s

Workout: workout:2024-12-24

Passage: passage:2024-12-24:000974-000977

62. 2024-12-24, 2707.0-2727.2s

Workout: workout:2024-12-24

Passage: passage:2024-12-24:001076-001083

63. 2024-12-27, 2174.3-2201.7s

Workout: workout:2024-12-27

Passage: passage:2024-12-27:000725-000734

64. 2025-01-02, 4804.9-4822.0s

Workout: workout:2025-01-02

Passage: passage:2025-01-02:001507-001511

65. 2025-01-05, 300.6-320.8s

Workout: workout:2025-01-05

Passage: passage:2025-01-05:000095-000100

66. 2025-01-17, 3033.8-3052.4s

Workout: workout:2025-01-17-meeting-tldv-678a0f065f918b0013a6cef3

Passage: passage:2025-01-17-meeting-tldv-678a0f065f918b0013a6cef3:000824-000831

67. 2025-01-17, 3889.3-3890.5s

Workout: workout:2025-01-17-muscle-machine-5

Passage: passage:2025-01-17-muscle-machine-5:001282-001282

68. 2025-01-19, 2330.9-2345.2s

Workout: workout:2025-01-19

Passage: passage:2025-01-19:000745-000747

69. 2025-01-22, 2172.1-2179.6s

Workout: workout:2025-01-22

Passage: passage:2025-01-22:000820-000823

70. 2025-01-25, 1365.7-1370.2s

Workout: workout:2025-01-25

Passage: passage:2025-01-25:000458-000460

71. 2025-01-25, 3347.3-3349.7s

Workout: workout:2025-01-25

Passage: passage:2025-01-25:001249-001250

72. 2025-01-31, 3324.8-3336.9s

Workout: workout:2025-01-31

Passage: passage:2025-01-31:001117-001119

73. 2025-01-31, 4094.6-4100.2s

Workout: workout:2025-01-31

Passage: passage:2025-01-31:001409-001411

74. 2025-02-14, 3244.6-3259.7s

Workout: workout:2025-02-14

Passage: passage:2025-02-14:001081-001084

75. 2025-02-16, 3388.3-3400.0s

Workout: workout:2025-02-16

Passage: passage:2025-02-16:001172-001177

76. 2025-02-16, 4528.7-4540.6s

Workout: workout:2025-02-16

Passage: passage:2025-02-16:001654-001655

77. 2025-02-22, 5031.1-5045.3s

Workout: workout:2025-02-22

Passage: passage:2025-02-22:001845-001848

78. 2025-02-27, 748.0-775.6s

Workout: workout:2025-02-27

Passage: passage:2025-02-27:000229-000238

79. 2025-02-27, 1773.4-1791.5s

Workout: workout:2025-02-27

Passage: passage:2025-02-27:000557-000563

80. 2025-03-01, 2700.4-2709.7s

Workout: workout:2025-03-01

Passage: passage:2025-03-01:000901-000905

81. 2025-03-05, 916.0-932.7s

Workout: workout:2025-03-05

Passage: passage:2025-03-05:000243-000248

82. 2025-03-05, 2980.1-2990.9s

Workout: workout:2025-03-05

Passage: passage:2025-03-05:001038-001043

83. 2025-03-05, 2992.3-3000.5s

Workout: workout:2025-03-05

Passage: passage:2025-03-05:001044-001048

84. 2025-03-11, 50.9-58.1s

Workout: workout:2025-03-11-lift-and-flex-1

Passage: passage:2025-03-11-lift-and-flex-1:000021-000022

85. 2025-03-11, 4566.6-4574.9s

Workout: workout:2025-03-11-lift-and-flex-1

Passage: passage:2025-03-11-lift-and-flex-1:001761-001765

86. 2025-03-25, 4005.0-4011.8s

Workout: workout:2025-03-25

Passage: passage:2025-03-25:001271-001273

87. 2025-03-25, 4163.1-4197.2s

Workout: workout:2025-03-25

Passage: passage:2025-03-25:001319-001323

88. 2025-04-08, 3606.2-3609.0s

Workout: workout:2025-04-08

Passage: passage:2025-04-08:000820-000821

89. 2025-04-13, 1175.6-1183.3s

Workout: workout:2025-04-13

Passage: passage:2025-04-13:000323-000324

90. 2025-04-22, 4610.0-4620.7s

Workout: workout:2025-04-22

Passage: passage:2025-04-22:001278-001282

91. 2025-04-24, 4029.6-4050.7s

Workout: workout:2025-04-24

Passage: passage:2025-04-24:001145-001153

92. 2025-05-06, 3173.9-3234.6s

Workout: workout:2025-05-06

Passage: passage:2025-05-06:001176-001185

93. 2025-05-08, 4590.7-4609.2s

Workout: workout:2025-05-08

Passage: passage:2025-05-08:001755-001761

94. 2025-05-13, 3317.3-3341.2s

Workout: workout:2025-05-13

Passage: passage:2025-05-13:001061-001071

95. 2025-05-15, 1285.8-1287.0s

Workout: workout:2025-05-15

Passage: passage:2025-05-15:000430-000430

96. 2025-05-15, 4271.5-4285.8s

Workout: workout:2025-05-15

Passage: passage:2025-05-15:001556-001562

97. 2025-05-19, 1225.3-1236.7s

Workout: workout:2025-05-19

Passage: passage:2025-05-19:000321-000323

98. 2025-05-19, 1520.1-1536.7s

Workout: workout:2025-05-19

Passage: passage:2025-05-19:000440-000446

99. 2025-05-19, 2160.0-2178.2s

Workout: workout:2025-05-19

Passage: passage:2025-05-19:000686-000691

100. 2025-05-19, 5761.6-5807.6s

Workout: workout:2025-05-19

Passage: passage:2025-05-19:001872-001890

101. 2025-05-21, 1556.9-1560.0s

Workout: workout:2025-05-21

Passage: passage:2025-05-21:000479-000480

102. 2025-05-23, 1926.4-1928.7s

Workout: workout:2025-05-23

Passage: passage:2025-05-23:000456-000457

103. 2025-05-23, 2981.5-2992.7s

Workout: workout:2025-05-23

Passage: passage:2025-05-23:000784-000788

104. 2025-05-23, 5308.1-5316.8s

Workout: workout:2025-05-23

Passage: passage:2025-05-23:001526-001533

105. 2025-05-23, 5417.5-5436.2s

Workout: workout:2025-05-23

Passage: passage:2025-05-23:001577-001587

106. 2025-06-15, 3223.2-3227.3s

Workout: workout:2025-06-15

Passage: passage:2025-06-15:001117-001120

107. 2025-06-15, 3733.4-3751.0s

Workout: workout:2025-06-15

Passage: passage:2025-06-15:001304-001312

108. 2025-06-18, 1221.4-1230.1s

Workout: workout:2025-06-18

Passage: passage:2025-06-18:000298-000302

109. 2025-06-18, 3431.4-3452.1s

Workout: workout:2025-06-18

Passage: passage:2025-06-18:000982-000997

110. 2025-06-19, 4504.1-4513.6s

Workout: workout:2025-06-19

Passage: passage:2025-06-19:001404-001407

111. 2025-06-22, 1552.0-1558.1s

Workout: workout:2025-06-22

Passage: passage:2025-06-22:000458-000460

112. 2025-07-06, 1719.5-1731.5s

Workout: workout:2025-07-06

Passage: passage:2025-07-06:000516-000521

113. 2025-07-10, 1911.8-1919.0s

Workout: workout:2025-07-10

Passage: passage:2025-07-10:000675-000677

114. 2025-07-13, 4040.2-4046.1s

Workout: workout:2025-07-13

Passage: passage:2025-07-13:000954-000959

115. 2025-07-20, 1181.9-1194.0s

Workout: workout:2025-07-20

Passage: passage:2025-07-20:000228-000239

116. 2025-07-26, 1983.6-2008.9s

Workout: workout:2025-07-26

Passage: passage:2025-07-26:000499-000502

117. 2025-10-10, 1273.8-1290.0s

Workout: workout:2025-10-10

Passage: passage:2025-10-10:000324-000329

118. 2025-10-21, 3148.1-3175.3s

Workout: workout:2025-10-21

Passage: passage:2025-10-21:000875-000889

119. 2025-12-16, 1484.5-1495.1s

Workout: workout:2025-12-16

Passage: passage:2025-12-16:000366-000371

120. 2025-12-18, 3478.2-3498.0s

Workout: workout:2025-12-18-slow-muscle-up-6-1

Passage: passage:2025-12-18-slow-muscle-up-6-1:000753-000757

121. 2025-12-18, 3503.8-3523.4s

Workout: workout:2025-12-18-slow-muscle-up-6-1

Passage: passage:2025-12-18-slow-muscle-up-6-1:000759-000765

122. 2025-12-18, 342.4-374.5s

Workout: workout:2025-12-18-slow-muscle-up-6-2

Passage: passage:2025-12-18-slow-muscle-up-6-2:000131-000138

123. 2025-12-20, 1461.5-1479.7s

Workout: workout:2025-12-20-slow-muscle-up-7

Passage: passage:2025-12-20-slow-muscle-up-7:000341-000346

124. 2025-12-28, 642.5-645.4s

Workout: workout:2025-12-28

Passage: passage:2025-12-28:000220-000221

125. 2026-01-07, 3159.7-3209.5s

Workout: workout:2026-01-07

Passage: passage:2026-01-07:000977-000987

126. 2026-01-11, 3073.5-3099.1s

Workout: workout:2026-01-11

Passage: passage:2026-01-11:000821-000827

127. 2026-01-17, 2821.4-2830.8s

Workout: workout:2026-01-17

Passage: passage:2026-01-17:000758-000760

128. 2026-01-17, 4736.9-4749.8s

Workout: workout:2026-01-17

Passage: passage:2026-01-17:001326-001330

129. 2026-01-21, 3903.0-3909.1s

Workout: workout:2026-01-21-meeting

Passage: passage:2026-01-21-meeting:000972-000976

130. 2026-01-25, 3727.7-3736.4s

Workout: workout:2026-01-25

Passage: passage:2026-01-25:000810-000814

131. 2026-01-25, 4004.2-4011.0s

Workout: workout:2026-01-25

Passage: passage:2026-01-25:000896-000898

132. 2026-01-25, 4246.1-4254.7s

Workout: workout:2026-01-25

Passage: passage:2026-01-25:000954-000958

133. 2026-02-01, 1913.5-1916.5s

Workout: workout:2026-02-01-front-lever

Passage: passage:2026-02-01-front-lever:000522-000523

134. 2026-02-09, 3463.9-3467.3s

Workout: workout:2026-02-09

Passage: passage:2026-02-09:000951-000952

135. 2026-02-24, 737.9-760.3s

Workout: workout:2026-02-24

Passage: passage:2026-02-24:000211-000220

136. 2026-02-26, 3132.8-3161.1s

Workout: workout:2026-02-26

Passage: passage:2026-02-26:000999-001003

137. 2026-03-07, 3413.9-3423.6s

Workout: workout:2026-03-07

Passage: passage:2026-03-07:000937-000939

138. 2026-03-10, 224.5-234.0s

Workout: workout:2026-03-10

Passage: passage:2026-03-10:000070-000072

139. 2026-03-25, 3481.8-3484.5s

Workout: workout:2026-03-25

Passage: passage:2026-03-25:001136-001136

140. 2026-05-10, 777.1-785.3s

Workout: workout:2026-05-10

Passage: passage:2026-05-10:000225-000229

141. 2026-06-08, 987.4-1009.2s

Workout: workout:2026-06-08

Passage: passage:2026-06-08:000308-000312

142. 2026-06-16, 1807.8-1823.1s

Workout: workout:2026-06-16-onur-orhan-explosion-tldv-6a3119af4dea8900137026eb

Passage: passage:2026-06-16-onur-orhan-explosion-tldv-6a3119af4dea8900137026eb:000706-000712

143. 2026-06-16, 2758.0-2772.2s

Workout: workout:2026-06-16-onur-orhan-explosion-tldv-6a3119af4dea8900137026eb

Passage: passage:2026-06-16-onur-orhan-explosion-tldv-6a3119af4dea8900137026eb:001049-001058

144. 2026-06-18, 3815.4-3821.0s

Workout: workout:2026-06-18

Passage: passage:2026-06-18:001379-001380

145. 2026-07-06, 171.4-190.5s

Workout: workout:2026-07-06

Passage: passage:2026-07-06:000051-000060

146. 2026-07-17, 3545.7-3565.1s

Workout: workout:2026-07-17

Passage: passage:2026-07-17:000932-000943

147. 2026-07-22, 2689.8-2700.6s

Workout: workout:2026-07-22

Passage: passage:2026-07-22:000801-000805

148. 2026-07-26, 3547.3-3563.0s

Workout: workout:2026-07-26

Passage: passage:2026-07-26:001028-001039

149. 2026-08-04, 853.9-871.3s

Workout: workout:2026-08-04

Passage: passage:2026-08-04:000288-000294

150. 2026-08-04, 1127.7-1146.8s

Workout: workout:2026-08-04

Passage: passage:2026-08-04:000366-000370