Athletic Skills

Level I

Well-rounded Beginner

Level II

Intermediate Athlete

Level III

Advanced Athlete

Level IV

Elite Athlete

Athlete:   a person who is trained or skilled in exercises, sports, or games requiring   physical strength, agility, or stamina

Hips Squats: 50 body squats Squats: 100 body squats
Squat:  1 x bodyweight (BW)
Pistols: 10 each leg
Squat:  1 1/2 x BW
Pistols: 25 each leg
Squat:  2 x BW
Push Push-ups:   10 Push-ups: 30
Bench Press: 1 x BW
Push-ups: 40 on rings
Bench press: 1 1/4 x   BW
Push-ups: 60 on rings
Bench press: 1 1/2 x   BW
Pull Static   hang: 30 seconds Rope   climb: 20′ climb, 1 trip Rope   climb: 20′ climb
1 trip w/ no feet
Rope   climb: 20′ climb
2 trips touch & go, no feet
Core Sit-ups: 30 V-ups: 30 Overhead   squat: 1 x BW Overhead   squat: 15 reps at 1 x BW
Work Kettlebell   swings: 25, 1 pood Kettlebell   snatch: 30 each arm
men @ 24kg / women @ 16kg
Kettlebell   snatch: 200 reps in 10 min: men @ 24kg / women @ 16kg 2   DB/KB clean & jerk: 150 rep in 10 min: men @ 24kg /   women @ 16kg
Speed 400   meter run: 2:04 minutes 400   meter run: 1:34 minutes 400   meter run: 1:19 minutes 400   meter run: 1:04 minutes
Hips Deadlift: 3/4 x BW Deadlift: 1 1/2 x BW Deadlift: 2 x BW Deadlift: 2 1/2 x BW
Push Military   press: 1/4 x BW Military   press: 1/2 x BW
Handstand hold: 1   minute
Military   press: 3/4 x BW
Handstand push-up: 10
Military   press: 1 x BW
Handstand push-up: 10   full range
Pull High-pull: 1/2 x BW Power   clean: 3/4 x BW Clean:   1 x BW Clean:   1 1/2 x BW
Core Knees   to chest: 10 sitting Hanging   knees to elbows: 15 Hanging   straight leg raise: 20 Front   lever: 15 seconds
Work Wall-ball: 25
800 meter run: 4:20   minutes
Thrusters: 45 reps at 1/2 BW
800 meter run: 3:20   minutes
Sandbag   carry: 1 mile with 1/2 BW
800 meter run: 2:50   minutes
Sandbag   carry: 1 mile with 3/4 BW
800 meter run: 2:20   minutes
Speed 500   meter row:
women 2:20   men   1:55
500   meter row:
women 2:00   men   1:45
500   meter row:
women 1:50   men   1:32
500   meter row:
women 1:40   men   1:25
Hips Vertical   jump: 10 inches Vertical   jump: 18 inches Vertical   jump: 25 inches Vertical   jump: 30 inches
Push Dips: 3 Dips: 20
Dip: 1 with 1/3   x  BW
Dips: 30 on rings
Dip: 1 with 3/4 x BW
Dips: 50 on rings
Dip: 1 with 1 x  BW
Pull Pull-ups: 3 Pull-ups:   20
Pull-up: 1 with 1/3 x   BW
Muscle up: 1
Pull-ups:   40
Pull-up: 1 with 3/4 x   BW
Muscle up: 10
Pull-ups:   40 dead hang
Pull-up: 1 with 1 x   BW
Muscle up: 15
Core L-sit:   10 seconds L-sit:   30 seconds L-sit:   1 minute L-sit:   1:30 minutes
Work 2K   Row: women 9:50 / men 8:10 2K   Row: women 8:50 / men 7:30 5K   row for women: 21:00
6K row for men:   21:45 
5K   row for women: 20:00
6K row for men:   20:00 
Speed Medicine   ball cleans: 10 Power   snatch: 1 with 1/2 x BW Snatch: 1 at 1 x BW Snatch: 1 at 1 1/4 x BW
Work Christine: 3 rounds for time (<15 min)      500m row, 12 deadlift Helen: 3 rounds in <11:30 minutes:
400m run, 21 KB swings (1.5 pood),
12 pull-ups
1 mile run: 7 minutes
Chelsea: Every min on the min for 30 min: 5 pull-ups, 10 push-ups, 15   squats
1mile run: 6   minutes 
Mary:   At least 15 rounds in 20 minutes of: 5 handstand   push-ups, 10 pistols, 15 pull-ups
1 mile run: 5 minutes