The ultimate bodyweight strength training for intermediate & advanced members.

Calisthenics Class Summary

This class is supplementary calisthenics strength & skills development for intermediate and advanced members.

See prerequisites below.

Beginners & members seeking a structured approach to strength training should attend the Bodyweight Strength class instead.

What you will learn

Intermediate & advanced members attend this class to refine & improve on the more demanding calisthenics movements.

In this class, we will troubleshoot calisthenics movements, refine them and string elements and flows together where possible.

There is a seemingly unlimited number of movements to master. 

Common movements (on rings, bars and floor) include:


Muscle ups


Common transitions you may learn include:

Muscle Up Transitions

From an LSIT to a Crow / Frog stance

Handstand Pushup Transitions

Rolls, Pull Overs on bars and rings.

Bar & Ring Flows

And much much more.

Calisthenics Class Format

This class is a skills and coaching focused class where the instructor may introduce you calisthenics movements as well as coach you to refine your skills.

It is likely that the instructor may choose one or two movements / transitions and spend the hour drilling them.

Each member works at their own level, selecting regressions and progressions that suit them best.

The instructor will correct form and help pick suitable regressions / progressions.

We will help find regressions and progressions that suit you for further development and self drilling.

Calisthenics Class Prerequisites

This class is suitable for intermediate and advanced members. You should be able to do the following movements before attending this class.

You don’t need a Pull Up to attend this class, but you do need to be able to jump up to a bar and hang for a few seconds with the bar at your chin.

Ideally you should be able to do a body-weight dip or at least be able to do a controlled negative. If you are unsure what this is, please speak to a coach.

It’s ideal though not mandatory to be able to hold a handstand against a wall for 30 seconds.


The Calisthenics class is suitable for intermediate and advanced members. (see pre-requisites above)

The Calisthenics class is not suitable for people with an uncontrollable fear of heights.

This class is not suitable for members with a heart condition, stroke, diabetes, major muscle or joint conditions, osteoporosis and any condition that may be worsened by participating in physical activity. Please consult medical advice before commencing an exercise program.

Getting the most from the calisthenics class

Arrive at least 5 minutes early to settle in.

Be well hydrated & avoid being fatigued.

If you are experiencing muscle soreness from training, it is advisable to rest and recover instead of training.

Be aware of your limitations and explore with caution.

If you are unsure of a movement / exercise, take the time to ask and discover your ability.

Once you are familiar with an exercise, push yourself and try more complicated variations. This is the secret to advancing and improving.

This class is suitable for attendance several times a week.

Try to have fun! Don’t be so serious!

Don’t be intimidated by advanced members. L9’ers are very friendly and will be more than happy to help you out.

What you need to bring for class

Bring a drink bottle, you might need it!

Don’t forget your towel.

L9 Program

Our most effective & highly efficient program for developing a functional body that’s strong, flexible & durable. These sessions systematically rotate through our bodyweight & calisthenics program & designed for members of all levels.

Minimum Requirement: Be injury free & cleared to do exercise by your certified medical advisor.

L9 Evolution Stretch

Take your stretch to the next level & unlock splits, back bends & more. Designed for intermediate and advanced members to unlock & maintain high level flexibility.

Minimum Requirement: A forward fold where you can hold your heels with straight legs. If you are unsure what a forward fold is, please attend the L9 Program.

L9 Evolution Strength

Take your strength to the next level. In these session we will attack advanced strength including weighted calisthenics, 1RM Testing, Advanced Training Systems e.g. Bulgarian, Barbell Leg Days to take fundamental strength to the next level.

Minimum Requirement: Be Injury free, Able to complete sets of pull ups & dips, And be able to squat without impingement

L9 Evolution Handstand

Unlock & Master the handstand. In this session we will drill handstand practice to improve lines, duration of balance, play with shapes, as well as more advanced movements such as the press to handstand.

Minimum Requirement: Be Injury free, Have durable wrists & confident shoulder + shoulder mobility. Be confident in a chest to wall handstand hold for at least 30 seconds at a time. 

L9 Evolution Calisthenics

We have several different calisthenics sessions. For some we will drill statics & transitions e.g. Front Lever, HSPU, Muscle Ups and for others we will learn freestyle & dynamics. Please check timetable.

Minimum Requirement: Be Injury free, Able to do sets of pull ups & dips, Possess a functional & durable body.



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