Level: Beginner to Advanced (No Prerequisites)

This workshop is for anyone interested in a deep dive into Sondre Berg's approach to bodyweight training — whether you're just starting out or already deep into your calisthenics journey.

The sessions will offer challenges and insights for all levels. Whether you're a complete beginner, an experienced athlete looking for new inspiration, or a coach wanting fresh ideas for your own programming, you'll find valuable tools here.

You'll gain both practical and theoretical knowledge on how to build strength, muscle, and skill using bodyweight exercises and calisthenics.

Sondre will be sharing the core principles of his own training — the methods he has refined through over a decade of coaching and personal practice.

What he’ll cover:

The most effective bodyweight exercises for building strength and muscle
Bodyweight isolation exercises
Lower body strength and vertical jumping
The core calisthenics strength skills, including:
- The road to the tuck planche — and beyond
- Front and back lever: regressions and progressions
- From push-up to handstand push-up and beyond
- Mastering the pull-up, and progressing toward muscle-ups and one-arm pull-ups
Injury prevention and building resilient wrists and shoulders
Bridging the gap between strength, mobility, and technique
How to have fun with it! Strength flows and challenges
How to design and individualise your training program for sustainable progress
Discussions on recovery, nutrition, and training volume
Open Q&A with me (Sondre)

About Sondre Berg

Sondre Berg has been exploring, researching and training bodyweight strength, handbalancing, acrobatics and other loosely defined movement terms for nearly a decade. Since 2015 he has coached both adults and youngsters, from those who never did a pushup to strong athletes in need of technical training.

Read more about Sondre here and dive into his story: https://www.bergmovement.com/about

Contact info: Sondre Berg

sondre@bergmovement.com

+47 452 452 81

PROGRAM

Friday

16:00–17:45 – Welcome + The bodyweight compound exercises and their progressions
18:00–19:00 – Dinner
19:30 – Discussion on recovery, nutrition and training volume

Saturday

06:45–07:00 – Morning coffee with the group
07:00–08:45 – Injury prevention, healthy wrists and shoulders
09:00–10:00 – Breakfast
10:00–11:30 – Calisthenics skills 1

The road to tuck planche and beyond
Front and back lever: regressions and progressions
11:30–13:00 – Explore winter in the mountains together
13:00–14:00 – Lunch
14:00–15:30 – Calisthenics skills 2

From push-up to handstand push-up and beyond
Mastering the pull-up, and progressing towards muscle ups and one arm pull-ups
16:00 – Optional ice plunge in the lake
18:00–19:00 – Dinner
19:00 – Programming theory session
20:30 – Hangout, stargazing (if clear)

Sunday

06:45 – Morning coffee with the group
07:00–08:45 – Playing with strength and challenges
10:00–11:30 – Bodyweight isolation exercises and lower body strength
11:30–12:30 – Q&A
13:00–14:00 – Lunch and good byes

Your Investment

Our retreat offers a range of accommodation options to suit your comfort and budget. Choose the space that feels right for you - whether it’s a cozy shared room or your private sanctuary.

Rates start from 7350 NOK

Included