Five free gymnastics and calisthenics tools covering L-sit timing, handstand holds, strength standards, calorie burn, and planche progression. Primarily focused on artistic and calisthenics gymnastics.
Gymnastics and calisthenics basics
The tools here span both artistic gymnastics (floor, rings, parallel bars) and the calisthenics/street workout discipline, which shares many of the same strength skills. Key shared movements include the L-sit (body held horizontal with straight legs), planche (full horizontal body support on hands), front lever (horizontal body held on rings or bar), and handstand (inverted balance on hands).
These skills require exceptional relative strength — the ability to control your own bodyweight through extreme positions. Progress is measured in hold time (for static skills) and technique quality rather than external load.
All gymnastics tools
5L-Sit Hold Timer
Time your L-sit holds and track progress toward the full L-sit.
Open toolHandstand Hold Timer
Time your handstand holds and track your freestanding balance progression.
Open toolCalisthenics Strength Standards
See how your bodyweight strength skills compare to calisthenics benchmarks.
Open toolGymnastics & Calisthenics Calorie Calculator
Estimate calories burned in gymnastics and calisthenics training.
Open toolPlanche Progression Guide
Find your current planche progression level and the next step toward a full planche.
Open toolFrequently asked questions
How long should I be able to hold an L-sit?
For a tuck L-sit (knees bent), 10–30 seconds is a reasonable beginner target. A full L-sit (legs straight, parallel to floor) for 5 seconds is considered the first real benchmark. Competitive calisthenics athletes aim for 20–30+ seconds in a full L-sit with good form. Most people find the transition from tuck to full L-sit takes 1–3 months of dedicated practice, primarily limited by hip flexor strength and hamstring flexibility.
How do I progress toward a planche?
The planche requires years of progressive training through distinct stages: planche lean (lean forward on straight arms), tuck planche (knees tucked to chest), advanced tuck planche (knees further from chest), straddle planche (legs wide), and full planche (legs together, parallel to floor). Each stage requires months of specific strength work — protraction (pushing shoulders forward over hands), depression (pushing shoulders down), and straight-arm pushing strength. Most athletes spend 1–3 years reaching a full planche.
What is the difference between gymnastics and calisthenics?
Artistic gymnastics is a competitive sport with codified skills, apparatus (rings, bars, vault, floor, beam), and judges scoring difficulty and execution. Calisthenics (or street workout) uses bodyweight skills and freestyle movement, typically performed on a pull-up bar or parallel bars, with skills that overlap significantly with gymnastics rings and floor work. The planche, L-sit, front lever, and muscle-up are found in both disciplines. Calisthenics tends to be more self-taught and community-driven; gymnastics is typically coached from a young age in a structured programme.