Novice

1 Wall HS Pike HeSPU Tuck L-sit JumpingPullup

Recomm.PRE-

REQs InGray

Floor PUPB

JumpingDip

SupportHold

2 Wall HS Box HeSPU 0.3xBW 1 leg bent L-sit R Row Negative

PullupKippingPullup

DiamondPU

PB DipNegative

SupportHold 25s Plank

3 Wall HS Wall HeSPUNegative

0.425xBW L-sit Tuck BL R Wide

Row Pullup 1xBW Bar Pullup FrogStand R Wide PU PB Dip R Dip

Negative 1xBW MU Negative 60s Plank

4 Free HS Wall HeSPU 0.55xBW Straddle L-sit Adv TuckBL Tuck FL L-Pullup R L-

Pullup 1.175xBWKipping

ClapPullup

SA FrogStand Frog Stand R PU L-dip R Dip 1.2xBW Kipping MU 1-arm/1-leg Plank

A

5 Free HSR

ShoulderStand

Wall HSPU 0.675xBW BA BB Press

Wall StrPress

NegativeRTO L-sit Str BL Adv Tuck

FL Tuck FL R ArcherRow Pullover Clap

Pullup Tuck PL SA FrogStand RTO PU Elevated

1-arm PU45 deg

Dip R L-dip 1.375xBW Muscle-up 2-arm EL Tuck Flag Kneeling Ab Wheel RTO L-sit

Int.

6 Free HS + 4Fingers

R StrapHS

FreeHeSPU 0.8xBW L-sit BA BB

Press Chair Press Box StrPress 45 deg V-sit Half Lay/1

Leg BL Str FL Adv tuckFL

Str 1-armRow

R Wide L-Pullup 1.50xBW Clap L-

PullupAdv Tuck

PL Tuck PL Tuck PLPU

RTOArcher PU

Str 1-armPU R Wide Dip 1.55xBW Wide/No FG MU R 2-arm EL Adv Tuck Flag Ab Wheel on Ramp RTO Str-L Kip to support Felge forward

piked to support

7 Free HS + 3Fingers R HS Free HSPU R Wide

HSPU 0.9xBW Chest Roll SBPress

ChairIllusion

Str/PikePress 75 deg V-sit Full BL Half Lay/1

Leg FLAdv

Tuck RC1-armRow

R ArcherPullup 1.65xBW

KippingBack Clap

Pullup

RTO 40deg PPPU

R Str 1-arm PU

RTO 45 degDip 1.7xBW Strict Bar MU 1-arm Str EL Str Flag Standing Negative

Ab Wheel Back Lever Back kip to support Felge backwardpike to support

8 Free HS + 2Fingers 1xBW BA SB Press R BA BB

PressL-sit/Str-LStr Press 100 deg V-sit BL Pullout Full FL Str FL OAC

Negative 1.775xBW Ab Slap L-Pullup Str PL Adv Tuck

PLAdv Tuck

PL PUTuck PL

PURTO 60

deg PPPUSB 1-arm

PU 1-arm Dip RTO 75 degDip 1.85xBW L-sit MU 1-arm SB EL Full Flag Full Ab Wheel Front Lever

B

9 Free HS + 1Finger

R FreeHSPU

1.075xBW

HS to EL toHS R Dip Press 120 deg V-sit GH Pullout SA FL to

InvStr FL

RC OAC 1.9xBW Leg SlapL-Pullup

AssistedCross Pulls

Half Lay/1Leg PL

RTOMaltese PU

Ring SB1-arm PU 1-arm Dip RTO 90 deg

Dip 2xBW OA Straight MU Ab Wheel + 20lbs Ring 90 deg V-Sit SA kip to L-sit

Adv.

10 1-arm HS 1.15xBW PB Dip SBPress

R BA SBPress

R SA L-sitStr Press 140 deg V-sit BA Pullup to

BLSA Hang

to Inv Full FL OAC + 15lbs 2xBW Leg Slap

PullupIron Cross

Hold Str PL Str PL PU Adv TuckPL PU Wall PPPU RTO 90+30

Dip 2.125xBW Felge backward SBto support 1-arm Ab Wheel Iron Cross/Str PL SA back kip to

supportFelge forward

straight to support

11 1.2xBW R HS to ELto HS

R SA Str-LStr Press 155 deg V-sit HS Lower to

BL Circle FL FL RC OAC + 25lbs 2.1xBW Back Clap

Pullup Cross to BL Full PL R WallPPPU

RTO 90+50Dip 2.25xBW FL MU str PL Back kip to

handstandFelge backward

straight to support

12 R Dip SBPress 170 deg V-sit SA Str PL

to HSHalf Lay/1

Leg PL

Half Lay/1Leg PL

PU

Str PLPU

WallMaltese PU

RTO 90+65Dip

Felge BackwardSB to HS

Felge backward SBto HS

C

13 Manna Iron CrossPullout

R WallMaltese PU

RTO 90+75Dip

SA kip to V-sit/kipcross/L-cross

Felge forward SAto cross

Elite

14 SA Hang toBL

SA fromPL to HS Full PL Full PL

PU

HalfLay/1 Leg

PL PU

RTO 90+82Dip SB Rotation to HS Full Planche Back kip to cross/L-

crossFelge forward SA

to str PL

15 ButterflyMount

SA SB toHS

RTO 90+86Dip Butterfly Mount Back kip to straddle

PLFelge forward SA

SB to HS

16Support to

Hang toCross

SA fromPL to HS

Full PLPU

RTO 90+88Dip Inverted Cross

17 Maltese Elevator

Chart-Column # 1-1 1-2 1-3 1-4 1-5 1-6 1-7 1-8 1-9 2-1 2-2 2-3 2-4 2-5 2-6 2-7 2-8 2-9 3-1 3-2 3-3 3-4 3-5 3-6 3-7 3-8 3-9 4-1 4-2 4-3 4-4 4-5 4-6 4-7Book Page 276 288 292 300 303 304 311 323 333 344 354 362 369 374 379 387 388 399 410 424 431 437 439 452 457 463 471 472 487 491 493 496 499 509

FIG Level Handstands RingsHS

HandstandPushups

RingsHSPU Press

Bent ArmPress

Handstands

Rings PressHS

Straight Arm(SA) Press

HS

L, Str-L, V,Manna Back Lever Front

LeverFL

Pullups Rowing Pullups R Pullups+ OAC

WeightedPullups

ExplosivePullups Iron Cross Planche

(PB/FL)Ring

PlanchePB/FL PLPushups

Ring PLPushups Pushups 1-arm

Pushups Dips Ring Dips Weighted Dips Muscle Ups (MU) Elbow Levers (EL) Flag Ab Wheel Ring Full Statics Ring Kip Skills Ring Felge Skills