We start together as a group with the warm-up and targeted handstand training. After that, the workout is tailored exactly to your level. You train individually according to your own plan, but benefit throughout from the trainer’s guidance within the group. The unrivaled Bardogs group dynamic and mutual exchange provide exactly the extra motivation you need for your training!
Great things don’t happen overnight. If you want too much too quickly, you overwhelm your body. That’s why we take realistic steps to ensure sustainable progress, week after week.
Your 4-Week Plan
- Week 1 (the introduction):Learn movement patterns, correct technique, and get fully familiar with the program.
- Weeks 2 & 3 (the foundation): Build strength in a targeted way and systematically increase training volume.
- Week 4 (the muscle-up): Focus on muscle-up technique and specific exercises. Maybe you’ll even get your very first muscle-up here!
Find your level
To ensure everyone is challenged optimally, we divide the bootcamp into two performance levels
Level 1: Beginner (up to 5 pull-ups)
For everyone who is still working on their first pull-up or can already do up to five reps. We build a strong foundation step by step: proper scapular activation, controlled negative reps, and the correct technique for dips and push-ups. Forget "no pain, no gain": Real progress comes from patience, consistency, and proper movement patterns, not from forcing it. Whether you’re completely new to calisthenics or already know the basic exercises: here you’ll learn how to systematically build your pulling and pushing strength so your body is ready for whatever comes next.
Level 2: Advanced (5+ pull-ups)
Are you ready for the next step? This level is for anyone who can already do more than five pull-ups. At this level, we work on explosive pulling power, clean transitions, and the specific drills that will get you over the bar in a controlled way.
Schedule & Training Times
August 4–28, every Tuesday & Thursday
06:15 a.m. – 06:30 a.m.
Group Warm-Up
06:30 a.m. – 07:15 a.m.
Main session (Level 1 and Level 2)
07:15 a.m. – 07:30 a.m.
Cool-down and questions
Registration & Prices
Cost: CHF 180.–
Are you ready to take your skills and strength to the next level in 4 weeks? Secure your spot now. Because we place great value on individual corrections, the group size is limited to a maximum of 12 people. Signing up early pays off!
For Bardogs members: CHF 90.–
If time is tight, you can easily join only for the main session at 6:30 a.m. or leave at 7:15 a.m. without missing anything important.
Calisthenics Summer Bootcamp
Calisthenics Summer Bootcamp
Calisthenics Summer Bootcamp
Calisthenics Summer Bootcamp
Calisthenics Summer Bootcamp
Calisthenics Summer Bootcamp