This workshop contains strength-, freestyle- and HITT-training for every level of athlete. After a warming-up we start with some basic to more advanced strength training advices followed by some technical freestyle moves. Either you’re just a beginner or a pro, Melanie always have something challenging for you! The workshop ends with a HIIT-workout which will leave you dripping in sweat.
Do you want to host Melanie for a workshop in your gym? Fill in the contact form.
WCO Level 1 & 2.
Do you want to become a Calisthenics trainer? Melanie also teaches the WCO Level 1 & 2 workshops.
The Knowledge and technique gained from the WCO StreetSport Level 1 workshop will take your physical and mental development to a whole new level! Body-weight training has always generates massive power, coordination and balance. Over time, it strengthens joint tissue and skeletal muscle while promoting a balanced physique. Learn about our practical and highly effective training methodology that will change the way you look at calisthenics.
The fundamentals of mastering your own body-weight starts with the WCO StreetSport Level 1 course!
The WCO StreetSport Level 2 workshop will build on the fundamentals learned in the Level 1 workshop. Skill work is the primary focus of the course as more advanced movements are introduced. Hand balancing, levers and muscle ups will be taught in depth with a variety of techniques to build into these movements. The workshop will provide hands on understanding of the movements and methods in which to build a more complex foundation in the sport of calisthenics.
COURSE OUTLINE LEVEL 1
10:00-10:30 Introduction to Calisthenic
10:30-10:45 Warm up
10:45-12:00 Plank, pushups, pull ups, rows
12:00-12:40 LIGHT LUNCH
12:45-13:00 Light Warm up
13:00-14:30 Dips, Crow, headstand, handstand-HSPU
14:40-16:00 Skin the cat , Squats, dragon flag
16:10-17:00 Q&A with WCO Elite Coach Melanie
COURSE OUTLINE LEVEL TWO
09:30-09:45 Warm up
09:45-12:00 Crow, handstand, ring muscle up, bar muscle up
13:00-13:15 Warm up 2
13:15-15:45 Back levers, front levers, planche
16:00-17:00 Practical Assessment Q&A
In order to attend a Level 2 Workshop, you must first attend the Level 1 workshop
or you must be able to complete the following Pre-Requisites:
30 second wall handstand
10 pullups ( men)
5 pullups ( female)
20 dips ( men)
10 Dips ( female)
10 Second Crow position
(4) Dead hang to skin the cat
*Bring a towel some water and snacks and comfortable workout clothes. The workshops are 95% practical application. You will be getting sweaty!