Determining Your Levels For Each Movement
This lesson serves two purposes:
- First, as you set up your initial programming, you’ll use this to figure out what levels you are at. If you’re setting up your programming for the first time, please make note of what level you are for each movement. After you’ve done that, you can mark this lesson as complete and move to the next lesson.
- Second, as you progress through the levels, you can use this as a reference point for when you can level up!
Pull-Up Levels
| Level | Goal For Level |
| 1 | 0 Strict Pull-Ups |
| 2 | 1 Strict Pull-Up |
| 3 | 5 Strict Pull-Ups & Kipping Swing |
| 4 | 10 Strict Pull-Ups & 20 Kipping Pull-Ups |
| 5 | 100 Kipping or Butterfly Pull-Ups under 5 Minutes |
Muscle Ups Levels
| Level | Goal For Level |
| 1 | 0 Kipping Muscle Ups |
| 2 | 1 Kipping Muscle Up |
| 3 | 5 Kipping Muscle Ups & One Bar Muscle Up |
| 4 | 8-12 Kipping Muscle Ups, 3-5 Bar Muscle Ups, & 1 Strict Ring Muscle Up |
| 5 | 30 Kipping Muscle Ups under 5 minutes |
Handstand Push-Ups Levels
| Level | Goal For Level |
| 1 | 10 Push Ups & 20-second handstand hold |
| 2 | 1 Strict Handstand Push-Up |
| 3 | 3 Strict Handstand Push-Up & 10 Kipping HSPU |
| 4 | 6 Strict Handstand Push-Up & 20 Kipping HSPU |
| 5 | 10 Strict Handstand Push-Up, 20 Kipping HSPU, & 1 Full ROM HSPU |
Ring Dips Levels
| Level | Goal For Level |
| 1 | 0 Strict Static Dips |
| 2 | 1 Strict Static Dips |
| 3 | 5 Strict Static Dips |
| 4 | 10 Strict Static Dips & 15-20 Kipping Ring Dips |
| 5 | 20-30 Unbroken Ring Dips |
Pistol Squat Levels
| Level | Goal For Level |
| 1 | 5 reps of bodyweight barbell back squat |
| 2 | 5 second unassisted negative pistol squat |
| 3 | 1 pistol each leg |
| 4 | 5 pistols each leg while alternating legs |
| 5 | 10 pistols each leg straight |