This is 100% theoretical.
- Box jump and clapping pushups.
-these are for “max force.” Move as fast as possible. Do a jump or 2, then a push up or two. Get maximum power and speed. Do like 8 or 10 of each. Shorts rests between attempts, but recover enough to move with authority.
- Chins/Dips/Lunges/Hanging Leg Raises
-These are the “hard” calisthenics. So make then hard. That could mean like 4 reps “dead-hang” style for chins, or 8 shins-to bar leg raises. Or 8 pull ups and 12 Leg Raises off a bench. It all depends on your level, at each exercise. But do a set of pull/push/ legs/ abs, circuit style. Then recover and go again. You could start with 3 or 4 circuits, depending on how hard you make things.
- Pushups/Inverted Rows/Step Ups/less intense and
- These are the “easy” calisthenics. Do them in the same circuit fashion, but make them a little faster and more high rep. Maybe a little “easier.” Think of these as the assistance exercises for the “hard” stuff you just did.
On the next training day, get going with the jumps and clap pushups.
Then do the " easy" exercises first. But make them “hard.” So instead of easy pushups, you do barbell pushups, or feet elevated pushups, or off set pushups(1 hand elevated). Whatever you like. Do the same for inverted rows. Pause for a 2 count at the top, or pull yourself up and over towards one hand or the other. Step up to a higher box, or whatever. Do what you like, go circuit style, and make it difficult.
Then you finish with dips and chins, or your what ever your other “hard” exercises are. You just make them a little easier, to get some “volume” or “assistance” in.
Over the course of the 6 weeks, just make this scheme a little harder. Do one or 2 more jumps and clapping pushups. Or just to a higher box. Or sit on a box, before leaping onto another box. Go from clapping pushups, to plyo pushups, dropping off bumper plates or something.
Pretend you are a gymnast. You’re not going to be doing Iron Crosses and Pommel Horse routines, but do you chin ups and leg raises like you want the gold medal of leg raises. Keep everything straight and tight! Don’t bounce, or kip, control your body! Dominate the positions! Make your pushups “feel” like a bench press. Make your movements better and better over the 6 weeks.