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Lift · Lots of talk

Recommended Routine

Also called bwf rr · reddit recommended routine · bodyweight recommended routine · r/bodyweightfitness

Community talk. May contain inaccuracies. Not medical, training, or diet advice. Sharp pain, fainting, or disordered-eating concerns need a clinician.

The Recommended Routine (RR) is r/bodyweightfitness’s free full-body strength program. Three weekly sessions train pushing, pulling, legs and core through progressively harder exercises. It offers a repeatable plan, requiring equipment, learning and recovery.

r/bodyweightfitness · current wiki

01

What following the routine involves

Three full-body sessions, with rest days between. The written week repeats the workout. Each session starts with a warm-up, then strength pairs and core work.

Bodyweight Fitness · current RR

Pull-up/squat, dip/hinge, then row/push-up. A hinge bends at the hips to train the back of the legs. The final core trio practices resisting an arch, resisting rotation and extending the back side of the body.

Bodyweight Fitness · current RR

Three sets of 5–8 repetitions guide progression. A set is one group of repetitions. The wiki moves to a harder variation after all three sets reach eight with good form, then returns to five. Holds use 10–30 seconds instead.

Bodyweight Fitness · current RR

Rest 90 seconds after each exercise in a pair. Do the first exercise, rest, do its partner, rest, then repeat. This differs from rushing through both before resting. The wiki allows up to three minutes when later sets deteriorate.

Bodyweight Fitness · current RR
The rest belongs between the exercises

One pass through the current Recommended Routine’s first strength pair:

  1. Pull-up progression · one set
  2. Rest · 90 seconds
  3. Squat progression · one set
  4. Rest · 90 seconds
  5. Continue with the next pull-up set

Two 90-second rests make three minutes of rest in this pass. The exercise time is additional; this is not a three-minute total workout block.

The wiki permits longer rests when later sets deteriorate. This shows the pairing structure, not a movement demonstration or an individualized progression.

Bodyweight does not mean equipment-free. Rows need a secure setup; pull-ups and dips need suitable supports. Rings cover several movements. The wiki also describes barbell squats and deadlift variations replacing leg progressions.

BWF wiki mirror · undated

The written session budgets roughly an hour. The mirror lists a 5–10-minute warm-up and 40–60 minutes of strength work. Core uses 8–12 repetitions with 60-second rests. Real-life totals vary.

BWF wiki mirror · undated

The 2017 RR had a different opening. That preserved version includes bodyline holds and 5–10 minutes of skill practice before strength work. Its pairings also differ. An old video and today’s RR can describe different sessions under the same name.

Bodyweight Fitness · 2017 RR

A bodyweight log needs the variation as well as the reps. Illustration: the same incline push-up reaches 8/8/8 with controlled form. The RR's basic rule then moves to a harder progression and returns to five repetitions per set. A lower hand support can make that next variation harder even though the rep count drops. Record the support height and variation; 'push-ups: 15' alone would hide what changed. The linked current wiki contains the actual progression choices.

Bodyweight Fitness · current Recommended Routine

02

Why people choose it

A small home setup can make training convenient. One beginner liked fitting the routine into limited space with rings and a pull-up bar. Avoiding a gym commute is a practical attraction, although equipment and a secure mounting place still cost something.

Community · Reddit · 2026

Progress can become a concrete milestone. Community accounts celebrate a first pull-up or dip and finding a previously easy row surprisingly hard. Written progressions help people track months of practice. These are reported experiences, not a timetable for gaining muscle or mastering an exercise.

Community

03

Good to know before choosing it

Beginner adaptations exist; the full routine remains distinct. The current FAQ permits fewer sets when starting. A short personal workout is not the whole RR.

r/bodyweightfitness · current wiki

Planche and lever goals need different attention. These demanding strength holds are not interchangeable with low-impact handstand practice. The separate Skill Day page distinguishes them. Adding every skill to the RR can change the workload and the purpose of the week.

r/bodyweightfitness · Skill Day

More hard sessions can mean more fatigue. Accounts describe elbow or shoulder trouble with daily maximum-effort sets and too many pulling variations; some use easier weeks. Stacking RR with a six-day lifting split is extra work, not its written schedule. Sharp pain, fainting or disordered-eating concerns need a clinician.

Community

Loose bars and sliding supports are hazards. Home convenience depends on equipment that stays secure. Doorway-bar warnings remain relevant on travel weeks, when the usual bar, rings or dip station may be unavailable. A hotel adaptation depends on the setup actually there.

Community

04

From community discussion

Session length can decide whether people keep going. A full-time worker reported 90–120 minutes including warm-up, core and stretching, then reduced three sets to two. Replies ranged from about 55 minutes to longer sessions and modified splits. They disagreed about rest: some shortcuts removed the between-exercise rest written into RR.

Community · Reddit · 2026

Other accounts include 45–75-minute sessions. Shortened versions can take 25–40 minutes, sometimes retaining one pull, one push and one leg movement. These reports describe different workloads, which helps explain why two people using the RR name may spend very different amounts of time training.

Community

Rings can make familiar movements feel unfamiliar. A lifter described unexpected shoulder and wrist demands. Another progressed from shaky chair supports to ring supports and eventually three sets of eight ring dips. Their accounts explain the learning curve; neither proves that painful practice or unstable furniture is safe.

Community · Reddit · 2021

Some keep the framework for five or six years. One long-term user added rings, a box, a vest, a kettlebell and a dip belt, changed exercises and trained strength twice weekly around cardio. Others questioned continuing heavy full-body sessions indefinitely. Keeping an adapted framework differs from promising endless progress on the unchanged plan.

Community · Reddit · 2026

A plateau does not always mean quitting. In the older-version discussion, one person kept RR as a time-efficient baseline despite years of stalled progress. Another reported progress over two years but difficult weighted pull-ups. A third retained bodyline warm-ups after moving to barbells and martial arts.

Community · Reddit · 2026

Legs are often the first part people drop. A time-pressed respondent kept pull-ups and dips but often omitted legs and core, taking legs seriously only after joining a gym. That is useful adherence history, not evidence about what the complete RR can do for legs.

Community · Reddit · 2026

References for this topic

Sources and context

  1. Anyone still doing the OG Recommended Routine? ↗

    id
    fit-rr-versions — Anyone still doing the OG Recommended Routine?
    platform
    Reddit · r/bodyweightfitness
    role
    Community discussion
    accessed On
    2026-09-07
    locator
    2026-08-20 OP and replies on retaining the old warm-up and training with limited time.
    scope
    Opened post and visible replies comparing versions and retained components.
    limitations
    Personal interpretations, not an authoritative version history; search dates and cached relative ages may differ. No outcome or prevalence inference.

  2. The Beginner's Guide to the Recommended Routine (RR) ↗

    id
    fit-guide-bwf-rr-gist — The Beginner's Guide to the Recommended Routine (RR)
    platform
    r/bodyweightfitness public guide
    role
    Official context
    accessed On
    2026-09-24
    locator
    Quick start, pairs, core triplet, level-up rule; gist last active September 22, 2026
    scope
    Three weekly sessions, 90-second pair rests, 5-to-8-rep strength work, the three pairs, the core triplet, and the 3x8 progression rule in this public write-up.
    limitations
    The live subreddit wiki required a login, so this is a public guide that says it is based on the routine, not the wiki HTML. An older skill-block version was not opened.
    slugs
    • bwf-rr

  3. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults ↗

    id
    fit-guide-lengthened-acsm-2026 — American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults
    platform
    American College of Sports Medicine
    role
    Professional context
    accessed On
    2026-09-24
    locator
    Abstract results on voluntary strength and the March 5, 2026 publication line
    scope
    The 2026 stand links strength findings to a complete range of motion, heavier loads, two to three sets, early placement, and at least two sessions a week.
    limitations
    An overview of reviews for healthy adults. It does not test lengthened partials as a named method.
    slugs
    • lengthened-partials
    • powerbuilding
    • ppl
    • bwf-rr
    • rest-days

  4. Welcome to the Recommended Routine — current r/bodyweightfitness wiki ↗

    id
    fit46-bwf-rr-current-wiki — Welcome to the Recommended Routine — current r/bodyweightfitness wiki
    slugs
    • bwf-rr
    role
    Official context
    platform
    Reddit · r/bodyweightfitness official program wiki
    locator
    Weekly Schedule; How Progressions Work; Strength Work; pairing instructions; beginner-modification FAQ
    scope
    Named program identity, week, pairs, progression, rest and beginner adaptations.
    limitations
    Community-maintained program rules, not a trial or professional medical recommendation. No exact revision date established. Outcome timelines and ATP percentages were not adopted.
    accessed On
    2026-09-29

  5. Welcome to the Recommended Routine ↗

    id
    fit-rebuild-bwf-rr-wiki-mirror — Welcome to the Recommended Routine
    platform
    Reddit BWF wiki mirror
    role
    Official context
    accessed On
    2026-09-27
    locator
    Weekly schedule, pairing instructions, FAQ on moving on, and the pair examples
    scope
    Three days a week, the ninety-second gap, pull-ups with squats, dips with the hinge, rows with push-ups, and skill work pointed elsewhere.
    limitations
    A public mirror. The first-pair headings in the body were thin; the FAQ examples carried the pair names. No revision date was visible on the page opened here.
    slugs
    • bwf-rr

  6. Welcome to the Recommended Routine 2017 — legacy edition ↗

    id
    fit46-bwf-rr-2017-wiki — Welcome to the Recommended Routine 2017 — legacy edition
    slugs
    • bwf-rr
    role
    Official context
    platform
    Reddit · r/bodyweightfitness official legacy program wiki
    locator
    Legacy-edition banner; Bodyline Drills; Skill work; pair examples
    scope
    2017-edition opening and differences from the current plan.
    limitations
    2017 identifies the edition, not a newly verified publication date. Legacy content is explicitly not the current recommendation.
    accessed On
    2026-09-29

  7. Can I just do the recommended routine until I die? ↗

    id
    fit46-bwf-rr-long-term — Can I just do the recommended routine until I die?
    slugs
    • bwf-rr
    role
    Community discussion
    platform
    Reddit · r/bodyweightfitness
    published Or Updated
    2026-08-21
    locator
    OP limited-space equipment; Greebo-the-tomcat five/six-year account; Fiddlinbanjo and other replies on loading and fatigue
    scope
    Convenience, equipment accumulated over years, twice-weekly adapted framework around cardio and disagreement about indefinitely loading full-body sessions.
    limitations
    Personal adaptations and opinions. OP weight-change attribution, unsupported longevity percentages and rehabilitation advice are not adopted. Absolute date appeared in the retrieved dated post body; live HTML used relative ages.
    accessed On
    2026-09-29

  8. Welcome to the Skill Day Routine ↗

    id
    fit46-bwf-rr-skill-day — Welcome to the Skill Day Routine
    slugs
    • bwf-rr
    role
    Official context
    platform
    Reddit · r/bodyweightfitness official program wiki
    locator
    What kind of movements can I add to this?; How can I combine this with a strength routine?
    scope
    Distinction between handbalancing practice and demanding strength skills such as planche and levers.
    limitations
    Program context rather than injury or fatigue research. No exact page revision date established.
    accessed On
    2026-09-29

  9. How come do you finish RR routine in an hour? ↗

    id
    fit46-bwf-rr-time — How come do you finish RR routine in an hour?
    slugs
    • bwf-rr
    role
    Community discussion
    platform
    Reddit · r/bodyweightfitness
    published Or Updated
    2026-07-16
    locator
    monsieurpardaillan OP; BigMetalGuy; jowilkin; Fiddlinbanjo; replies debating rests, equipment transitions and reduced sets
    scope
    Session length, work/life friction, fewer sets, modified splits, omission of legs/core and confusion over paired rests.
    limitations
    Self-reports with different included activities and adaptations. Search-rendered body supplied July 16; opened HTML showed inconsistent relative ages (2d). No prevalence or optimal-training inference.
    accessed On
    2026-09-29

  10. WOW — Just started recommended routine ↗

    id
    fit46-bwf-rr-rings — WOW — Just started recommended routine
    slugs
    • bwf-rr
    role
    Community discussion
    platform
    Reddit · r/bodyweightfitness
    published Or Updated
    2021-01-15
    locator
    OP chair dips; pelican_chorus progression from chair support to rings; StifflerzMum wrist/shoulder experience
    scope
    Equipment stability, learning ring supports, unexpected effort and reported 3x8 dip milestone.
    limitations
    Anecdotes, including unsafe-sounding normalization of unstable chairs and pain. Training thresholds and injury-treatment claims are not adopted. Date from the retrieved dated discussion body, not rounded relative ages.
    accessed On
    2026-09-29

  11. Recommended Routine ↗

    id
    fit-wave-rr-wiki — Recommended Routine
    role
    Community discussion
    accessed On
    2026-09-23
    locator
    Strength work/pairs, rest and schedule passages. A later literal find for Pair 1 returned no match; earlier page text exposed the pair headings.
    scope
    Current pairs: pull-up/squat, dip/hinge, row/push-up; 90-second rests after each movement; skill work is not a compulsory opening block of the current strength routine.
    limitations
    Current community routine text, not every historical RR version or customized routine.

Keep this topic in view

Preserved original record

Earlier public profile and reader notes are preserved separately from the current article. They may contain superseded wording and are not newly checked material.

Read the full original profile
slug
bwf-rr
name
Recommended Routine
aliases
  • bwf rr
  • reddit recommended routine
  • bodyweight recommended routine
  • r/bodyweightfitness
family
lift
heat
high
talk
Lots of talk
most Discussed
false
first Line
The Recommended Routine is r/bodyweightfitness’s structured strength routine built around progressively harder bodyweight exercises, with equipment such as a pull-up bar or rings.
why Line
People use it for an organized training week outside a conventional weights program, then compare exercise progressions, equipment substitutions and older versus newer versions.
feel Words
  • RR
  • bodyweight
  • rings
  • first pull-up
  • recommended routine
common Picture
  • lead
    Current routine: 3 strength sessions weekly
    why
    Full-routine reports run about 45–75 minutes; shorter versions are adaptations. [community]
  • lead
    Pairs: pull-up/squat, dip/hinge, row/push-up
    why
    The current wiki uses roughly 90 seconds after each exercise, with core work separately. [community]
  • lead
    Strength sets commonly use 5–8 reps
    why
    Progressions can change variation or load. Older opening skill blocks belong to a different version. [community]
watch For
Skipping legs. Chasing a planche before a pull-up. Doing the RR plus a 6-day PPL.
what People Say
  • The job: Get stronger with a bar and the floor when a squat rack is not the point. [community]
  • r/bodyweightfitness Recommended Routine is one of the most cloned free programs on the internet. [community]
  • 2026 lists (Fitloop / wiki mirrors) still call it the default no-gym week. [community]
  • Why it’s loud: first pull-up, first dip, first pistol-adjacent work — named progressions. [community]
  • Why some people leave it: they want static holds such as the planche or front lever rather than the routine’s basic strength progressions. [community]
  • It is a strength program. It is not yoga, and it is not a circus class. [community]
  • Travel changes the equipment available. People may adapt the movements when their usual gym is out of reach. [community]
  • Legs are in the RR. People skip them and then say bodyweight “doesn’t build legs.” [community]
  • Women’s rooms run the same RR. Progressions start where they start. [community]
  • You can pair it with easy miles. You should not pair it with 75 Hard plus Hyrox plus PPL. [community]
  • The wiki is long. The week is not: 3 days, pairs, progress. [community]
how People Run It
  • Three days with a rest day between when they can. [community]
  • Version matters: older RR write-ups include a skill block; the current strength routine separates that optional practice from its strength pairs. [community]
  • First strength pair: pull-up progression and squat progression in the current wiki layout. [community]
  • Second strength pair: dip progression and hinge progression in the current wiki layout. [community]
  • Third strength pair: row progression and push-up progression; core work follows separately. [community]
  • They progress one variable: a harder variation, or more reps, not both every session. [community]
  • A 25-minute adaptation: some people retain a pull, a push and a leg exercise. That is a shortened personal version, not the entire current Recommended Routine. [community]
amounts People Use
  • Days: 3. [community]
  • Session: 45–75 minutes for the full RR; 25–40 for a cut-down. [community]
  • Pairs: usually 3 rounds of the paired sets. [community]
  • Reps: they stay in a range (often 5–8 strength, higher for easier variations). [community]
  • Rest in the current wiki: about 90 seconds after each exercise in an alternating pair. That differs from resting only after both exercises. [community]
how People Keep It
  • A bar they can reach — park, cheap doorway (careful), gym. [community]
  • A written progression so they do not invent a new skill every Sunday. [community]
  • Rings if they want one tool that covers rows and supports. [community]
  • The same three days as a lifting week. [community]
  • A deload when elbows get cranky from too many pulling variations. [community]
how It Feels
  • Week one: humbling. A row they thought was easy is not. [community]
  • First unassisted pull-up: the diary entry the whole sub is built on. [community]
  • Elbows / shoulders: the usual overuse story if they daily-max. [community]
  • A good month: they stop asking “but can you build muscle without weights?” [community]
  • Vs gym PPL: less ego load, more “why is a push-up this hard now.” [community]
  • Travel week: this is the program that survives a hotel. [community]
how Long People Run It
  • Months. Progressions are slow on purpose. [community]
  • Some people stay for years and only change the top-end skills. [community]
  • Graduation might be adding a barbell squat, not abandoning pull-ups. [community]
  • A stall is usually “I added a planche attempt,” not “the RR died.” [community]
deep Dive
  • The Recommended Routine is one bodyweight-fitness program, alongside alternatives such as Beginning BWF and Move. The name identifies a particular routine, not all bodyweight training. [community]
  • Pull-up progression is one part of the routine that people often discuss separately because the first unassisted rep can take time. [community]
  • You can run RR and a barbell hinge if the gym exists. You do not need both full programs. [community]
  • Skill goals can change the routine: older RR users may retain bodyline or skill practice, while the current strength layout does not require the same opening block. [community]
  • A first pull-up goal or a travel adaptation can use part of the routine; neither label describes the whole training week. [community]
watch For Long
  • Do not chase a planche before you have a pull-up. [community]
  • Skipping legs does not make this a pushing program. It makes it incomplete. [community]
  • Daily failure sets on rings are how elbows file a claim. [community]
  • A doorway bar that pulls out of the frame is not a routine. [community]
  • Pain in a shoulder that stays is a person, not a new pike variation. [community]
related
  • pull-up-progress
  • first-gym-week
  • rest-days
  • ten-minute-mobility
  • progressive-overload
research Pointer
    house Pointers
    • href
      /fit/#first-gym-week
      label
      STUDfit · First gym week
    play Pointer
    —
    sources
    • r/bodyweightfitness Recommended Routine
    • thefitness.wiki / BWF wiki
    • Fitloop 2026 Reddit routines
    disclaimer
    Community talk may be wrong. Not medical, training, or diet advice. Sharp pain, fainting, or disordered-eating concerns need a clinician.
    quick Answer History
    • field
      howPeopleRunIt
      rows
      • Skill work 5–10 minutes, then the pairs. [community]
      • Pull pair: row or pull-up progression + a second pull if the wiki says so. [community]
      • Push pair: push-up / dip / pike progression. [community]
      • Legs: squat variation + hinge (SLRDL, bridges). [community]
      • If they only have 25 minutes: one pull, one push, one leg. Still the RR, smaller. [community]
    • field
      amountsPeopleUse
      rows
      • Rest: 2–3 minutes on hard pairs. Instagram rest is too short. [community]
    • field
      deepDive
      rows
      • The RR is not the only BWF program (Beginning BWF, Move, etc.). It is the named default. [community]
      • Pull-up progress is a whole card because it is the emotional center. [community]
      • Skill work is optional-feeling and then it is not — wrists need time. [community]
      • Self first-pull-up / hotel session stay as habits. This is the week. [community]
    • field
      firstLine
      rows
      • The Recommended Routine is r/bodyweightfitness’s free 3-day gym: pull, push, legs, plus a little skill work.
    • field
      whyLine
      rows
      • The Recommended Routine is r/bodyweightfitness’s free 3-day gym: pull, push, legs, plus a little skill work.
    • field
      commonPicture
      rows
      • lead
        3 days a week
        why
        The wiki week. Not a daily calisthenics grind. [community]
      • lead
        Paired sets
        why
        Pull then push, rest, repeat — the RR rhythm. [community]
      • lead
        Progressions, not plates
        why
        A harder variation is the add. [community]
      • lead
        Rings or a bar
        why
        Park, doorframe, or gym. The equipment list is short. [community]
      • lead
        Skill work first, short
        why
        Handstand / support practice, then the strength pairs. [community]
      • lead
        Full routine: 45–75 minutes; cut-down: 25–40
        why
        The accounts include both versions. [community]
      • lead
        Paired work: often 3 rounds; hard-pair rests 2–3 minutes
        why
        Strength variations commonly use 5–8 reps in the accounts. [community]
    • field
      whatPeopleSay
      rows
      • Why people quit: they want flashy statics (planche, front lever) in month one. [community]
      • Gym people use it when traveling. Hotel-room cousin lives on Self. [community]
    Read the preserved reader notes
    definition
    The Recommended Routine is r/bodyweightfitness’s structured strength routine built around progressively harder bodyweight exercises, with equipment such as a pull-up bar or rings.
    community Picture
    People use it for an organized training week outside a conventional weights program, then compare exercise progressions, equipment substitutions and older versus newer versions.
    additions
    • text
      Two people saying they follow the RR may be referring to different versions. In an August 2026 discussion about the original routine, the poster contrasted older bodyline and gymnastics-oriented work with the later strength-focused layout. One respondent kept the old warm-up after moving to barbells and martial arts; another valued the older routine’s fit with limited training time despite feeling stalled. The same routine name covered keeping a familiar warm-up, retaining a whole schedule and moving on to other training.
      sources
    guide
    what
    • The moving part is a progression ladder, not a heavier plate. The public beginner guide to the r/bodyweightfitness Recommended Routine, last active September 22, 2026, changes the exercise when the current one gets too easy. Find the pull-up, squat, dip, hinge, row, or push-up version that can be done for three sets of five to eight solid reps. Three clean sets of eight move to the harder version, starting again at three sets of five. Three sets of five that are not there move to an easier version.
    • The session in that guide is a full-body strength workout. It is not a skill show and not a yoga class. Warm up, then three pairs, then a core triplet. Pair one is a pull-up progression and a squat progression. Pair two is a dip progression and a hinge progression. Pair three is a row progression and a push-up progression. The triplet is an anti-extension, an anti-rotation, and an extension. The live subreddit wiki asked for a login in this session, so this is that public guide, not a line check of the wiki. This guide does not put a separate skill block inside the strength session.
    • Body weight still counts as resistance training. The American College of Sports Medicine's March 5, 2026 position stand includes body weight among the ways to load a muscle, and it ties its strength findings to a complete range of motion and to at least two sessions a week. The routine's three days sit above that floor. The ladder is how the load goes up when there is no small plate to add.
    how
    • Train three days, with a rest day between them. The guide's grid is Monday, Wednesday, and Friday. Do not run the workout every day. The guide puts the whole session near sixty minutes: warm-up about five to ten minutes, strength work about forty to sixty.
    • Warm up with the listed prep: shoulder dislocates, squat sky reaches, wrist prep, dead bugs, and the easier squat and hinge practice. Arch hangs and support holds come later in that guide, after negative pull-ups and negative dips. Then pair the strength work. One set of the first exercise, rest 90 seconds, one set of the partner, rest 90 seconds, until each exercise has three sets. The tempo is one second down, no pause, a fast lift, and no pause at the top. Stop one rep before failure, and stop earlier if the form breaks. After the pairs, cycle the core triplet for three rounds, eight to twelve reps, with 60 seconds between those exercises.
    • Progress one thing at a time. Add a rep inside five to eight, or move to the next variation after three sets of eight. Do not do both on the same day. The guide names a pull-up bar or a place to hang, something stable for dips, and rings, a low bar, or a sturdy table for rows. Two sturdy chairs are its stand-in for parallel bars. A bar that can pull out of a door frame is not the equipment. A shorter day that keeps only one pull, one push, and one leg exercise is a cut. The guide lists that cut as a poor option, not as the routine.
    • If a barbell is available, the same guide shows a swap: barbell squats in the squat slot and a hinge or deadlift in the hinge slot, still inside the three-day week. That swap is optional. It does not turn the routine into a separate barbell program. Reported times and equipment swaps beyond that page are in the community notes.
    understand
    • The pairs are a time trick. Ninety seconds after each exercise leaves something like three minutes before the same exercise returns, while the session keeps moving. The guide says to stay one rep short of failure so the next set can still look like the first. The ladder is the overload. A push-up cannot take a small plate, so the variation is the plate.
    • The common miss is chasing a planche or a lever before a pull-up exists, skipping the squat and hinge pair, or stacking a six-day lifting split on these three days. Another miss is daily sets to failure on rings. The guide says daily practice of this workout is not the program.
    • A barbell novice plan, a gymnastics skill day, and a session hung from a loose doorway bar are different tools. Sharp pain that stays in a shoulder or elbow, fainting, chest pain, or disordered eating is a clinician's next step, not a harder pike. Comparisons with older versions are in the community notes, because the live wiki did not open here.
    sources
    note References
    • field
      howPeopleRunIt
      index
      1
      text
      Version matters: older RR write-ups include a skill block; the current strength routine separates that optional practice from its strength pairs. [community]
      sources
    • field
      howPeopleRunIt
      index
      2
      text
      First strength pair: pull-up progression and squat progression in the current wiki layout. [community]
      sources
    • field
      howPeopleRunIt
      index
      3
      text
      Second strength pair: dip progression and hinge progression in the current wiki layout. [community]
      sources
    • field
      howPeopleRunIt
      index
      4
      text
      Third strength pair: row progression and push-up progression; core work follows separately. [community]
      sources
    • field
      howPeopleRunIt
      index
      6
      text
      A 25-minute adaptation: some people retain a pull, a push and a leg exercise. That is a shortened personal version, not the entire current Recommended Routine. [community]
      sources
    • field
      amountsPeopleUse
      index
      4
      text
      Rest in the current wiki: about 90 seconds after each exercise in an alternating pair. That differs from resting only after both exercises. [community]
      sources
    • field
      deepDive
      index
      3
      text
      Skill goals can change the routine: older RR users may retain bodyline or skill practice, while the current strength layout does not require the same opening block. [community]
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    End of Recommended Routine