Calisthenics D — Skill + Conditioning
Skill + conditioning day. Pull-up + dip volume, push-up density, burpees, bird dog. Combines technical work with metabolic conditioning. ~50 min, 5 movements.
Estimated session
- Movements 5
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Pullups Higher-volume pull-up day. Drop reps if needed but don't drop sets. 5 × 5 · rest 1:15 | 5 | 5 | 1:15 |
| 02 | Parallel Bar Dip Higher-volume dip day. Same logic as pull-ups. 5 × 6 · rest 1:15 | 5 | 6 | 1:15 |
| 03 | Pushups Density push-up volume — RPE 9 final set. 3 × 15 · rest 1 min | 3 | 15 | 1 min |
| 04 | Burpee Conditioning. 4 rounds × 10 EMOM. 4 × 10 · rest 1 min | 4 | 10 | 1 min |
| 05 | Bird Dog Anti-rotation core close. 2 × 10 · rest 45s | 2 | 10 | 45s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Keep order: pull-ups and dips first while fresh, conditioning last. Pull-ups/dips progress reps before load — when the top set logs the target reps at ≤RPE8, add +1 rep/set, then once at the rep ceiling add a belt (+2.5 kg) and reset reps. Push-ups and burpees run EMOM: clock sets rest, hold the rep target until logged RPE exceeds the prescribed value, then cut 1–2 reps that round rather than the set. Sub band-assisted pull-ups and ring dips at the same reps/RPE if full reps aren't there. Bird dog stays slow, anti-rotational — no load.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Calisthenics D — Skill + Conditioning template?
Keep order: pull-ups and dips first while fresh, conditioning last. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is Calisthenics D — Skill + Conditioning, and how long does it take?
Calisthenics D — Skill + Conditioning runs 5 movements and about 19 working sets, roughly 54 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
03What makes the Skill + Conditioning version different?
Calisthenics D — Skill + Conditioning is the skill + conditioning cut of this family — same method, but the movement order, set scheme, and emphasis are tuned for it. The session table shows exactly what changes; the coach sets the loads and drives the progression either way.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
iOS · Works offline
Aleks · Coach
Proposal — add weight