Level IWell-rounded Beginner |
Level IIIntermediate Athlete |
Level IIIAdvanced Athlete |
Level IVElite Athlete |
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Athlete: a person who is trained or skilled in exercises, sports, or games requiring physical strength, agility, or stamina |
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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 |
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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 |
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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 |
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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 |
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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 |
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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 |
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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 |
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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 |
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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 |
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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, 21 box jumps (20″) | 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 |