Try these Workouts from Calisthenics Cup 2024 at FIBO

The Calisthenics Cup at FIBO 2024 was a monumental event, likely the highest level sets & reps competition ever recorded in calisthenics history. Elite athletes like Max True, Sergio Di Pasquale, Jaime Jumper, Bruno Zgela, Uros Aske, and many others competed fiercely for the title. Below, you’ll find detailed routines from the battles. Challenge yourself by attempting these routines and compare your times with those of your favorite athletes.

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Jun 17, 20240 comments

Try these Workouts from Calisthenics Cup 2024 at FIBO

The Calisthenics Cup at FIBO 2024 was a monumental event, likely the highest level sets & reps competition ever recorded in calisthenics history. Elite athletes like Max True, Sergio Di Pasquale, Jaime Jumper, Bruno Zgela, Uros Aske, and many others competed fiercely for the title. Below, you’ll find detailed routines from the battles. Challenge yourself by attempting these routines and compare your times with those of your favorite athletes. Feel free to share your completion times in the comments section below the article!

winners celebrating and holding up trophy and prize money

Round of 16

This initial round set a high bar for the competition, challenging athletes with a series of weighted and bodyweight exercises designed to test their strength and endurance.

Routine:

10 dips while wearing a 20kg weight plate

20 pull-ups while wearing a 20kg weight plate

30 bodyweight push-ups performed on straight parallettes

5 muscle-ups, bodyweight

25 squats while wearing a 20kg weight vest

Repeat with adjusted weights:

10 dips with a 10kg weight plate

20 pull-ups with a 10kg weight plate

30 bodyweight push-ups on straight parallettes

5 muscle-ups, bodyweight

25 squats with a 20kg weight vest

End with bodyweight exercises:

10 bodyweight dips

20 bodyweight pull-ups

30 bodyweight push-ups on straight parallettes

5 bodyweight muscle-ups

Check out the video of the full battle between Max True from Belarus and Siddhesh Narkar from India on YouTube!

Quarterfinals

The intensity increased in the quarterfinals with a focus on sustained sets and the introduction of the unbroken set penalty rule, adding a strategic layer to the physical challenge.

Routine:

50 squats while wearing a 10kg weight vest

Unbroken sequence: 10 pull-ups plus 1 muscle-up

30 push-ups on *straight parallettes*

Unbroken sequence: 15 pull-ups plus 1 muscle-up

30 dips

Unbroken sequence: 20 pull-ups plus 1 muscle-up

50 squats while wearing a 10kg weight vest

Unbroken Set Penalty Rule: A 30-second penalty is applied for resting before a muscle-up if all preceding pull-ups are completed. Athletes need to redo the pull-up set if they break before completing all reps.

Check out the video of the full battle between Max True from Belarus and Sergio di Pasquale from Italy on YouTube!

Semifinals

The semifinals demanded high-intensity repetitions with complex combinations of pull-ups and muscle-ups, pushing the competitors to their limits.

Routine:

1 pull-up plus 1 muscle-up, repeated for 10 rounds

50 push-ups on straight parallettes

1 pull-up plus 1 muscle-up, repeated for 8 rounds

40 squats using a *20kg weight vest*

1 pull-up plus 1 muscle-up, repeated for 6 rounds

30 bodyweight dips

1 pull-up plus 1 muscle-up, repeated for 4 rounds

20 squats using a *20kg weight vest*

1 pull-up plus 1 muscle-up, repeated for 2 rounds

20 pull-ups

40 push-ups on straight parallettes

Check out the video of the full battle between Flo Marrec from France and Jaime Jumper from Spain on YouTube!

Final

The finals were a true testament to endurance and skill, with a grueling lineup of exercises that included multiple sets of muscle-ups and dips with varying weights.

Routine:

50 squats while wearing a *10kg weight vest*

5 muscle-ups while a 10kg weight plate

10 muscle-ups while wearing a 5kg weight plate

15 bodyweight muscle-ups

15 dips with a 20kg weight plate

20 dips with a 10kg weight plate

25 bodyweight dips

10 pull-ups with a 20kg weight plate

15 pull-ups with a 10kg weight plate

20 bodyweight pull-ups

60 push-ups on straight parallettes

5 bodyweight muscle-ups

Check out the video of the full battle between Jaime Jumper from Spain and Sergio di Pasquale from Italy on YouTube!

Conclusion

The routines from the Calisthenics Cup at FIBO 2024 are designed not just for competition but for any athlete looking to push the boundaries of their physical capabilities. Whether you're training for your next calisthenics event or looking to elevate your fitness routine, these exercises will provide a comprehensive challenge that tests every aspect of your athletic prowess. Try them out, share your experiences, and keep striving for greatness!

athlete wearing gornation weightvest during competition

Full List of endurance athletes in the Calisthenics Cup 2024 at FIBO in Cologne, Germany:

Sergio di Pasquale (1st Place), Jaime Jumper (2nd Place), Florian Marrec (3rd Place), Toni Sanchez Navas (4th Place), Bruno Zgela, Max True, Uros Aske, Samuele Ramazzotti, Siddhesh Narkar, Jorge Conde, Mohammed Mustafa Abdulhameed, Miltiadis Beratis, Frédéric Pagnoux, Alexis Junghen, Joshua Stribos, Hassan Badran.