when it's cardio

As a newbie to calisthenics circuits, I find myself trying to figure out when to increase reps, change leverages, or otherwise introduce progressive overload.

The answer came this morning: when it's cardio.

It should have been obvious, but looking at the goal (endurance, hypertrophy) compared to my PM sandbag/mace lifting (strength) it makes sense. If you are taking rest periods because of a need for muscular recovery then your cardio is no longer the limiting factor. Conversely if I can burn through a 10down 5 movement circuit where my cardio is the only limiting factor, then it makes sense to do one of two things:

- increase reps. Even a new top set on downs rachets up volume (10 to 11 down represents a 20% increase in reps).

- change movement pattern/s. Calisthenics is uniquely suited for this via manipulating leverages. 

Leverage examples

A dip can become an l sit sit, a lean forward dip, an offset dip.

A Pullup can become a commando Pullup, a sternum Pullup, an l sit Pullup, an offset Pullup, an archer Pullup ect.

Which variation used doesn't really matter in the context of calisthenics circuits. We aren't trying to build specific strength or skills even if we get some as a side hustle.