Calisthenics Workout Routine - Intermediate

Do this Routine everyday until you feel really sore, then rest for 2 days and continue.
This Workout will build muscle, strength and endurance. I used to do it myself, and i still do it sometimes :)

Prerequisites:

14 Pull ups
25 Dips/Push ups
3 Pull over

The Routine:
Set A x3
Set B x5
Set C x5
Set D x5

Set A:
10 Pull ups
Pull over
20 Straigth Bar Dips

All without leaving the bar!
Set B:
1 Pull up-1 Pull over-2 Straigth Bar Dips
2 Pull ups-1 Pull over-4 Straigth Bar Dips
3 Pull ups-1 Pull over-6 Straigth Bar Dips
4 Pull ups-1 Pull over-8 Straigth Bar Dips
.....
Keep going until failure,
all without leaving the bar!
Set C:
10 Knee raises
1 Pull over
10 Knee raises
1 Pull over
10 Knee raises
1 Pull over
...
Keep going until failure,
all without leaving the bar!
Set D:
3 Hindu Push ups
5 Lower back raises
3 Hindu Push ups
5 Lower back raises
3 Hindu Push ups
5 Lower back raises
...
Keep going until failure,
without resting inbetween!
Rest should look like this:
Rest 90s-120s inbetween the Sets of A
Rest 3min inbetween the Sets of B
Rest 3min inbetween the Sets of C
Rest 3min inbetween the Sets of D

Rest 5 min after completing all
Sets of one kind before you start the next ones
If you have trouble with completing Set A 3 times, or having trouble completing it without leaving the bar, you can just leave the bar and rest a little bit before completing the rest of it.

If you have trouble with pulling over the bar after 10 Pull ups, just drop down and do 30 Push ups instead of 20 Straigth Bar Dips.

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