Three weeks ago, we launched the School of Calisthenics Rig. Designed alongside the guys to bring you the complete home calisthenics solution.

You know what the rig is, you’ve watched the video - now Tim and Jacko (School of Calisthenics) are going to walk you through what you can do with it.

They have broken down the session into three parts: Pull, Push and Combined.


Vertical Pulling

Using the pull-up bar on the SOC Rig, perform pull ups.

You can use a resistance band if assistance is needed or use a Weight Vest to advance the movement.

  • 3 to 5 Sets x 3 to 5 Reps
  • 2 – 0 – X Tempo
  • Take two to three minutes’ rest in between each set

Horizontal Pulling

Add a set of Gymnastic Rings and you can perform bodyweight ring row super set with ring reverse fly.

Add the rings to the pull up bar on the rig and adjust the length or your foot position to change the intensity of the exercise.

  • 3 sets x 12 Reps
  • 3-2-1 Tempo
  • Take one minutes’ rest in between super sets


Vertical Pushing

Bodyweight dips are key in building pushing strength in shoulders and triceps.

Despite pushing downwards, strength gained from dips are transferable to handstands and handstand push ups.

Using the Dip Attachment:

  • 4 to 6 sets – 6 to 12 reps
  • Slow eccentric tempo (3-5 seconds)
  • 90 seconds’ rest in between each set 

Horizontal Pushing

Stability is the foundation for strength and without it, you cannot produce effective maximal force. Gymnastic rings can be hung from the pull up bar to allow you to hit shoulder stabilisers in a ring push up. 

If you have handstand press up or planche goals, these are great way to lay down the foundations.

Challenge intensity by raising your feet off the ground, and drop deeper between the rings.

  • 2 to 4 sets x 8 to 12 reps


This is where the magic happens.

Movements such as Muscle Up and Human Flags comprise of both a pull and push component.

Muscle Ups – Top Tips

Use a Resistance Band to create enough speed to take advantage of the rig’s stability and go fast.

Initially, use a strong band so that you can get high enough over the bar. Over time, you will generate the speed yourself and use bands with less resistance.

Additionally, the rig allows you to practice the dip element of the muscle up with straight bar dips – combine this with controlled eccentric muscle ups, or downs when lowering yourself from the pull up bar.

Human Flags

In this movement, the top hand is required to pull while your bottom hand will push, creating torque to leverage your body into the horizontal position.

To work on these elements as separate components, you can perform single arm hold (use a resistance band if need) and t-push up holds.

Once you’ve mastered this, you can begin to combine the movement.

Can you push with the bottom arm and pull with your top arm enough to be able to touch your toes off the ground and hold?

Aim for a minimum of 4 to 6 sets of 5 second holds before moving onto progressions such as tucked and single leg flags.

Hopefully this has given you an insight into the versatile world of calisthenics – and how you can use the School of Calisthenics Rig to redefine your impossible.

Stay tuned for more workouts and top tips from Tim and Jacko.

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