Calisthenics level 1

Everything starts here! You will gain a wealth of new information and understanding about your own body control. You will learn comprehensive fundamentals from various areas and start developing yourself in handstands, different acrobatic foundational skills, as well as agility and mobility exercises. You'll also build a foundation for various positions on the high bar and parallel bars. Additionally, you will improve your strength levels!

Examples of movements whose techniques will be practiced: push-ups, pull-ups with a resistance band, dips, rows, forward rolls, cartwheels, hollow & arch positions, basics of swinging, understanding handstand positions, safe falling from handstands, sufficient mobility in hip flexors and shoulders and terms such as posterior/anterior pelvic tilt, shoulder elevation/depression, protraction/retraction

Skills required for level 2

• Push-up: 5 repetitions with correct technique
• Pull-up with resistance band: 3–5 slow repetitions with good technique
• Dip (with resistance band or supported): 3–5 clean repetitions
• Row (on rings or bar): 5 smooth repetitions
• Forward roll: controlled from start to finish, rising without using hands for support   
• Cartwheel: smooth practice of the basics
• "Hollow" & "arch" positions on the high bar: basic control
• Cup hold for 20 seconds 
• The basics of handstand position: understanding of alignment + safe falling  
• The basics of swings on the high bar and parallel bars: small, controlled swings in the correct rhythm, 5–10 repetitions
• Mobility: demonstration of adequate flexibility in hip flexors and shoulders to prevent unnecessary injuries 
• Basic terms (posterior/anterior pelvic tilt, shoulder elevation/depression, protraction/retraction): understanding their significance in movements

When you feel confident and comfortable in these skills, you're ready to move on to the Calisthenics Level 2 challenges! Remember to have fun and enjoy every step of progress. We'll cheer you on! 

Calisthenics level 2

The basics continue! Your appetite has grown, and you have already mastered the level 1 movements (see level 1). You are beginning to understand what is done and why, and you can recognize terms and the functioning of your own body! In level 2, we will learn basic swings on the apparatus, continue practicing handstands with various drills, and develop strength levels and basic acrobatics through diverse and varied exercises.

Examples of movements whose techniques will be practiced: leg raises on the high bar, swings on the high bar and parallel bars, forward rolls/spins on a low bar, dive roll, roundoff, handstand kick up with a proper technique and safe falling from handstand, skin the cat -stretch, L-sit and promoting mobility even further.

Skills required for level 3

• You're already practicing free handstands without wall support, and when you overbalance, you always fall safely.
• Dive roll and roundoff: courage and precise body control, especially during the landing.
• Pull-ups: 7 clean repetitions, maintaining shoulder depression and good posture.
• 90-degree swings on the high bar, maintaining momentum and control. 
• 45-degree swings on the parallel bars, 8 repetitions
• Dips: 10 repetitions on parallel bars, maintaining depression and proper technique.
• Strengthening the lower body and core
• Leg raises on the high bar: 10 repetitions, focusing on precision of the movement.
• L-sit: 10-second hold, developing core strength.
• Hanging skin the cat -stretch: 10 seconds.

Practice patiently, focus on technique, and enjoy your journey towards freer and stronger body control. Consistent effort will pay off!   

Calisthenics level 3

At this level, you will dare to dream of movements you never thought possible! You will want to challenge yourself further and discover your true potential! 

In level 3 we practice, among other things, free handstands, swinging turns and giant swings on the high bar, v-sits, chin-up spins, muscle-ups, half somersaults, and full somersaults, as well as increasingly challenging mobility exercises!

After level 3, you're ready to choose your specialization level(s) – the Master level(s)!
At the Master levels strength, agility and acrobatic skills come together to challenge you both physically and mentally on a whole new level! Here are the required skills to move on to the Master levels: 

• Muscle-up: A smooth combination of a pull-up and a dip – this move requires a seamless transition, strength, and precise technique. (Using a small resistance band is okay.)
• Freestanding handstand 10s: You can control your entire body without support, which improves your balance and confidence. A 10-second hold isn't a fluke – you can hold it 3 out of 5 attempts.
• Pull-over: You have the required strength and technique to lift yourself over the high bar. 
• Flips into the foam pit from trampoline: Both forward and backward. 
• L-sit hold 5s
• Half turn in front swing and full rotation behind the bar (dragon) 
• High swing on the high bar with straps: powerful swing almost reaching a handstand position 

Keep challenging yourself! Smile while you train and remember that every step brings you closer to your goals. You've already done an incredible job – don't forget to shine! 

Street workout master level 1

Have you dreamed of doing handstand push-ups or levers? Do you enjoy muscle-ups? Are you especially eager for a strong body? Here you will effectively develop your strength levels!

In Street Workout Level 1, we learn, among other things, the back lever and delve into practicing the planche with various drills. We continue to work on handstands, and you'll have the chance to work on handstand push-ups as well as L- and V-sit holds. We'll keep on focusing on mobility and body care to keep your body healthy and ensure effective recovery!

Skills required for level 2:

You can hold a stable back lever position for at least 15–20 seconds which demonstrates good body control.

• Back lever: You can hold a stable back lever position for at least 15–20 seconds which demonstrates good body control.
• Basic Planche Variations:
  You've progressed in the basics of planche (advanced tuck planche for 5 seconds) and you master the technique.
• Handstand:
  You can maintain a steady handstand for at least 30 seconds.
  You've learned safe falling techniques which ensures safety. 
• Handstand Push-up (against a wall):
  You've performed at least 5 clean handstand push-ups against a wall with smooth and controlled movement throughout the range of motion. 
• V-sit:
  You can hold a V-sit for at least 5 seconds
• Mobility and Recovery:
  You've invested in body care and mobility which ensures that your body recovers efficiently and is ready for new challenges.

Mastering these requirements means you're ready to step up to level 2 – we'll dive deeper into technique and take your training intensity to the next level. Keep going with the same joy and determination. You already have an amazing foundation!

Street workout master level 2

At this level, the back lever might start to feel a bit boring, and you'll learn to perform lever raises! Your front lever will also become strong, making the full front lever possible. For the planche, we will practice pressing to a handstand, and we will develop Lsit holds towards the v-sit!

Skills required for level 3:

• Back lever raises x3: We'll learn to perform three effective back lever raises. The focus is on controlled movement and quick transitions.  

• Straddle front lever: This exercise develops core and upper body strength while improving overall stability. Learn to control the movement precisely and prepare for the Full Front Lever!

• Half press: We'll practice controlled weight transfer in the half press. This exercise is important when progressing towards more advanced handstand push-ups.

• V-sit hold 10s: Hold V-sit for at least 10 seconds. This move demands precise body control and takes upper body strength to the next level.
  

• Free handstand push-up: We're moving towards performing push-ups in a freestanding handstand without support. Performing a controlled and smooth movement is crucial!

• Straddle planche 3s: Your goal is to hold a straddle planche for three seconds. This exercise requires endurance, strength, and precise technique – but together we'll reach that goal!

Street workout master level 3

Whew, now you get to prove what you're really capable of! This is the phase where we truly shine – in this program, you'll be training movements that will put you among the strongest and most technically skilled in Finland! 

• Full Planche & Full Planche Press: We'll be training the full planche, where control and strength come together.
  You'll also learn the full planche press – mastering this move requires true excellence! 
• Front Lever "sleeping position": Once you've mastered the front lever, you'll be able to hold it so steady you could almost "sleep" in it – a true demonstration of body control! 
• Handstand: The goal is to hold a freestanding handstand for up to 2 minutes – a powerful combination of endurance, strength, and courage!

  Your strength will also improve to the point where you can perform over 10 handstand push-ups.

If you're here, you truly have everything it takes to be among the strongest and most technically skilled in Finland. Keep training with passion and determination – mastery is already within your reach! 

Handstand master level 1

At this specialization level, the dream of a one-arm handstand becomes a goal as we start practicing it with various exercises! We will further enhance shoulder strength and mobility, and develop free handstands towards a 1-minute hold. Press to handstand (stalder press) exercises will be essential parts of the training, and we will also learn the half press. You will also get acquainted with the planche.

Skills required for level 2:

• Straddle L-Sit Hold 10s
• Freestanding Handstand 1 min
• Half Press: We'll practice controlled weight transfer to progress toward more advanced presses and one-arm handstands.
• Tuck Planche 5s: You'll learn to hold a tuck planche for at least 5 seconds with perfect technique. 
• Croc on both hands: We'll build strength in both arms to ensure controlled movements. 

We'll embark on this challenging journey together – with us you'll learn to master your body and mind at the highest level!

Handstand master level 2

You are well on your way on the handstand journey! One-arm exercises are starting to feel easier, and your strength levels have reached an impressive level! We will move on to training the full press and straddle planche.

Skills required for level 3:

• Stalder press
• Straddle planche 5s: We'll practice the straddle planche and the goal is to hold the position for at least 5 seconds. This exercise develops upper body strength and precise alignment. 
• One-arm handstand on both hands 5s

Handstand master level 3

You will achieve master-level handstanding! In classes we will practice challenging one-arm transitions and work towards the full planche. One-arm handstands on both sides will aim for a 15-second hold, and you will continue to develop this even further! You will also get to try the one-arm flag!

Goals:

• Press max: up to 10 repetitions,  strengthening power transfer and control.
• One-arm handstand: You'll achieve over 30 seconds holds, ensuring top-level balance and control.
• Full planche & One-arm Flag: You'll succeed in a perfect full planche and one-arm flag – a true sign of mastery! 

Acrobatics master level 1

At the acrobatics specialization level, we start refining flips on the trampoline and air track. You will learn to perform flips forwards, sideways, and backwards! We will also practice front- and backhandsprings, both on the trampoline and on the ground. Additionally, we will delve into aerial technique and combining roundoff with other tricks! Agility and flexibility are beneficial in acrobatics. Those you have already begun to develop through various running and basic acrobatics exercises on previous levels.

Skills required for level 2: Flips (forwards, sideways, backwards) with proper technique from the trampoline, front handspring on trampoline and on the ground, backhandspring with assistance, and understanding the technique of an aerial.

Acrobatics master level 2

Flips are feeling good, so let's start adding twists! In addition to tucked flips, we'll learn pike and layout flips. We will develop the backhandspring and aerial techniques further and eventually practice combos, backhandspring series with legs apart, and other more challenging skills!

Skills required for level 3: Front- and back layout from the trampoline, half- and full twist flips forwards and backwards, backhandspring with legs together and legs apart, aerial and back- and front aerials.

Acrobatics master level 3

You are starting to reach the level of an acrobat master! Next, we will learn various flip sequences and practice flips on the ground. We'll also work on double flips from the trampoline and continue progressing with twisting flips, aiming for at least two twists! We will refine aerial techniques to make it easy on the ground.

Goals: Flip sequences such as roundoff + backhandspring + backflip (with a twist), roundoff/backhandspring + back/front aerial on the ground, front- and side aerials, backflip on the ground, double flip forwards/backwards from the trampoline, and a flip with double twist.

Partner acrobatics

In this class we'll learn fun and impressive moves done together with a partner. You can join regardless of your skill level – we offer different variations for each move! You can sign up with a partner or come solo – we'll pair up anyone without a partner!

The class also develops teamwork skills: communication and trust. In addition, we'll practice body care with partner stretches and exercises.

Freestyle master level 1

You may have spun around on the bar as a child and remember how much you enjoyed it. Or maybe you dream of doing a swing 360 or a giant. Perhaps your goal is to perform a flip on parallel bars?

At the first freestyle specialization level, we bring the basics of swinging on both the high bar and parallel bars to a whole new level! On the high bar we practice swinging with straps towards the giant, and on parallel bars we work towards handstands. We also train other acrobatic moves on both racks, such as the back hip circle, kip, reverse grip swing, foot wheel, swing turn, dragon and swing 360.

Additionally, we will practice various landings from the high bar and parallel bars, including a backflip from front swing (flyaway dismount or "merkkari").

Skills required for level 2: 

Swing to handstand on parallel bars

Handstand on parallel bars

A combo (on the high bar) including 

• Kip
• Front hip circle 
• Jump into swing
• Swing 360
• Merkkari (dismount)

Freestyle master level 2

At Level 2 we continue dedicated training and learn how to train without your palms opening up anymore ;-) Your shoulder mobility will be at a top level, as we pay extra attention to it.

You'll master giants with straps (both overhand and underhand grips) and learn handstand turns on parallel bars. We'll work on connecting moves to create various sequences!

Skills required for level 3: 

• Giants (with both overhand and underhand grip)
• Supra 180
• Back kip
• Swing to handstand 5x (on parallel bars)

Freestyle master level 3

You're starting to aim for the title of a freestyle master! At this level we practice flips on parallel bars as well as Jaeger and Geinger flips on the high bar. We focus on combining movements, making your performance even smoother! The goal is to be able to do giants and giant turns on the bar.

• Flips on the parallel bars: A variety of flips and their different variations. 
• Jaeger & Geinger on the high bar: Impressive flipping transitions that require courage and precise timing. 
• Giants & Giant Turns: The goal is to make giants and turns smoother and safer. 
• Supraswings & Supra Twists: Practicing powerful swings with different grips to make twisting more natural. 
• Eagle grip giants: A new and more versatile way to perform giants while challenging body control. 
• Twisting and Double Dismounts: Working on different twisting landings (e.g. double backflip) to achieve a controlled finish position. 

At this level strength, courage and skilled timing come together. You're now reaching the peak of freestyle mastery – train with purpose, enjoy the speed, and let your creativity shine! 

Handstand - extra class

The foundation of body control lies in handstands. In this class you'll develop your understanding and skills towards the correct and lighter movement paths needed for handstands. You'll have access to a wide range of terminology and learn how small differences in positioning can make a big impact!

In the handstand classes we'll do drills that follow Calisthenics levels 1-3. So you can join the class whether you're a beginner or have more experience in handstands - working on the fundamentals is always beneficial.

P.S. Advanced handstanders can check out the Master level handstand classes!

Body care - extra class

Acrobatics - extra class

In the acrobatics class, we focus solely on basic acrobatic movements, such as various versions of forward rolls and cartwheels, as well as flips! In these classes we practice level 1–3 skills and everyone is given movement variations that match their own skill level!

We also develop rhythm and power control through jumping series on the trampoline and airtrack. The goal is to learn to move away from the natural tendency to use excessive force when we should rather utilize speed, rhythm, and relaxation.

Agility - extra class during the summer!

Even though it might not seem obvious at first, many Calisthenics movements require strong support from the thighs, glutes, and even calves. Good oxygen intake, aerobic fitness and a springy body are also beneficial on your Calisthenics journey. "You have to train so you can keep training." In agility & running classes, we put the legs to work, break a sweat and challenge the brain as well!

These classes develop rhythm and force control through various running drills. The goal is to unlearn the common tendency to overuse force — to "tense up" — in situations where the body should instead use speed, rhythm, and relaxation. This skill is especially helpful when learning many acrobatic movements!

In agility and running classes, you'll also get to explore the secrets of sprinting and do short sprints with attention to running technique. The class is suitable for all ages and skill levels, the instructor makes sure everyone gets exercises that are appropriate or suitably challenging for them.