Carl Paoli's "Freestyle MoveStrong III" Online Video Workouts on Cody

Freestyle MoveStrong III

Part of the Freestyle MoveStrong Bundle

What you get

  • Lifetime Access
  • Satisfaction Guarantee
  • iPhone & Android Access

About the coach

Carl Paoli is globally recognised as a thought leader in Human Movement and a highly successful Strength and Conditioning (CrossFit) Coach, passionate about physical expression. In his upcoming book ”Free+style, Maximising Sport and Life Performan...

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Diff intermediate 30Intermediate
Stopwatch 3036 min 27 sec
Playbtn 3022 videos

This is the third phase of the 4-part Freestyle MoveStrong program. Now we start to get aggressive and fancy with complex movement patterns.

With our squatting mechanics we take it into a pistol, which is the most challenging form of squatting without carrying any load. Then we'll take our pushing mechanics and develop a kipping dip. For your inversions, we're going to see if your pressing mechanics can actually lead into an inversion plus a pushup for the freestanding handstand pushup.

In this plan we will also address the mothership of movements at a bodyweight level - the muscle up, and teach you the basic transitions!

Once you have those movements dialed, I will challenge you again. Are you strong enough to maintain positions? That will be your first workout. The second workout will test how long you can last and see if you can maintain body positions for long periods of time. The last conditioning workout will test your metabolic capacity. Can you go high intensity and still look good?

Workouts

  • Movegrid
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    1:34
    Diff intermediate 20Intermediate
    You know how the drill goes! Now you're ready to get started. This is what is going to happen.
  • Movegrid
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    1:33

    Pistol Progression 1

    Diff intermediate 20Intermediate
    In this level we're going to take the lunge that we learned in Level II and apply it to a higher level movement that covers more range of motion with the step up.
  • Movegrid
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    1:30

    Pistol Progression 2

    Diff intermediate 20Intermediate
    Now that you have the step up, we will perform a step up, but at the bottom, balance and hold the position without your back leg touching the ground.
  • Movegrid
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    1:27

    Pistol Progression 3

    Diff intermediate 20Intermediate
    Welcome to level III! We're going to take what we learned in level II and while we're balancing at the bottom of the step up, bring the elevated leg in front of us to mimic...
  • Movegrid
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    1:41

    Pistol Progression 4

    Diff intermediate 20Intermediate
    Now we're going to take the pistol shape, and try to get into it standing on the ground. With this level we'll go through the mechanics with a box behind us.
  • Movegrid
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    1:27

    Pistol Progression 5

    Diff intermediate 20Intermediate
    This is where it all comes together! Now you will perform a full pistol squat.
  • Movegrid
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    1:51

    Strict Handstand Pushup 1

    Diff intermediate 20Intermediate
    Now we're working on the handstand pushup and well start by using the wall.
  • Movegrid
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    1:48

    Strict Handstand Pushup 2

    Diff intermediate 20Intermediate
    In this level well inch our way closer to the wall and work on the strict press towards the wall.
  • Movegrid
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    1:34

    Strict Handstand Pushup 3

    Diff intermediate 20Intermediate
    You're about to take perform a full handstand pushup!
  • Movegrid
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    1:32

    Strict Handstand Pushup 4

    Diff intermediate 20Intermediate
    Alright, you've made it up in level 4 and now we want to increase the range of motion with a deficit handstand pushup. In this level we'll focus on just the negative movem...
  • Movegrid
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    1:37

    Strict Handstand Pushup 5

    Diff intermediate 20Intermediate
    Now we'll work on the big sexy with a freestanding handstand pushup.
  • Movegrid
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    1:41

    Kipping Dip 1

    Diff intermediate 20Intermediate
    Now we'll add more dynamic fashion to our pushing mechanics with the kipping dip. At this level well focus just on pulling with your legs.
  • Movegrid
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    1:28

    Kipping Dip 2

    Diff intermediate 20Intermediate
    We're working on kipping dips, and now we'll start working with an unstable surface, such as the rings.
  • Movegrid
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    2:41

    Kipping Dip 3

    Diff intermediate 20Intermediate
    This is where you make the money, and now we're going to connect the whole thing and do a complete kipping dip, holding the top.
  • Movegrid
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    1:53

    Muscle Up Progression 1

    Diff intermediate 20Intermediate
    We're going to start talking about the muscle up, and start with a set of rings and a band.
  • Movegrid
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    1:37

    Muscle Up Progression 2

    Diff intermediate 20Intermediate
    Now we're going add a full row to the movement for your muscle up to allow your shoulder to travel forward and keep good mechanics.
  • Movegrid
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    1:39

    Muscle Up Progression 3

    Diff intermediate 20Intermediate
    Welcome to level 3! Now we will finish the dip to complete the muscle up transition.
  • Movegrid
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    1:39

    Muscle Up Progression 4

    Diff intermediate 20Intermediate
    This is a bonus feature to teach you how to hold onto the rings.
  • Movegrid
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    2:10

    Muscle Up Progression 5

    Diff intermediate 20Intermediate
    Now you're ready for the strict muscle up!
  • Movegrid
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    1:15

    Strength Conditioning Workout

    Diff intermediate 20Intermediate
    A conditioning workout of strict movements that you've learned at this level to strengthen your movement patterns.
  • Movegrid
    Play
    1:40

    Stamina Conditioning Workout

    Diff intermediate 20Intermediate
    A stamina conditioning workout to test your muscular endurance.
  • Movegrid
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    1:02

    Endurance Conditioning Workout

    Diff intermediate 20Intermediate
    This workout is for the big boys! It's a conditioning endurance workout to test how well your muscular strength and stamina hold up over long periods of time.

Frequently Asked Questions

How does this plan work?
A plan is a set of video-based classes. It’s 100% online, so you can watch the videos on Macs, PCs, iPhones, iPads, Android, and TVs: any device with an internet connection! Even more, use our mobile apps to download videos for offline access.
How many times will I be charged?
Just one time for any paid plan or bundle. We won't charge you monthly. It's a one-time, upfront fee, and that's it.
How long do I have access?
You have lifetime access to the plan. In other words, it never expires. Months, even years from now you can re-use the plan without paying again.
How does the refund policy work?
If you're unhappy for any reason, email us within 30 days of purchasing on the web, and we will give you a full refund. No strings attached.
Can I download workouts for offline access?
You can download entire plans or individual videos to your phone or tablet using our iOS and Android apps. Once you complete your download no internet connection is needed! Learn how to download for offline access here.

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