Skills

Level I

Well rounded beginner

Level II

Intermediate athlete

Level III

Advanced athlete

Level IV

Elite athlete

Hips 1

Squats: 50 Free squats

Squats: 100 Free squats

Squat: 1 x bodyweight

Pistols: 10 each leg

Squat: 1 ½ x bodyweight

Pistols: 25 each leg

Squats: 2 x bodyweight

Hips 2

Deadlift: ¾ x bodyweight

Deadlift: 1 ½ x bodyweight

Deadlift: 2 x bodyweight

Deadlift: 2 ½ x bodyweight

Hips 3

Vertical Jump: 10 inches

Vertical jump: 18 inches

 Vertical jump: 25 inches

Vertical jump: 30 inches

Push 1

Dips: 10

Dips: 20

Dip: 1 with 1/3 x bodyweight

Dips: 30 on rings

Dip: 1 with ¾ x bodyweight

Dips: 50 on rings

Dip: 1 with 1 x bodyweight

Push 2

Push ups: 10

Push ups:30

Bench Press: 1x bodyweight

Push ups: 40 on rings

Bench Press: 1 ¼ x bodyweight

Push ups: 60 on rings

Bench Press: 1 ½ x bodyweight

Push 3

Military press: ¼ x bodyweight

Military press: ½ x bodyweight

Hand stand hold: 1 minute

Military press: ¾ x bodyweight

Handstand push ups: 10            

Military press: 1 x bodyweight

Handstand push ups full range: 10

Pull 1

Pull ups: 3

Pull ups: 20

Pull up: 1 with 1/3 x bodyweight

Muscle up: 1

Pull ups: 40

Pull up: 1 with ¾ x bodyweight

Muscle up: 10

Pull ups:40 dead hang

Pull up: 1 with 1 x bodyweight

Muscle up: 15

Pull 2

High pull: ½ x bodyweight

Power clean: ¾ x bodyweight

Clean: 1 x bodyweight

Clean: 1 ½ x bodyweight

Pull 3

Static hang: 30 seconds

Rope climb: 20 foot climb, 1 trip

Rope climb: 20 foot climb, 1 trip no feet

Rope climb: 20 foot climb, 2 trips touch and go no feet

Core 1

L-sit: 10 seconds

L-sit: 30 seconds

L-sit: 1 minute

L-sit: 1:30 minutes

Core 2

Sit ups: 30

V ups: 30

Overhead squat: 1 x bodyweight

Overhead squat: 15 repetitions at

1 x bodyweight

Core 3

Knee to chest: 10 sitting

Knee to elbow: 15

Hanging straight leg raises: 20

Front lever: 15 seconds

Speed 1

Medicine Ball Clean: 10

Power Snatch: ½ bodyweight

Snatch: 1 x  bodyweight

Snatch: 1 ¼ x bodyweight

Speed 2

400 metre run: 2:04 minutes

400 metre run: 1:34 minutes

400 metre run: 1:19 minutes

400 metre run: 1:04 minutes

Speed 3

500 metre row: Women: 2:20

Men: 1:55

500 metre row: Women: 2:00

Men: 1:45

500 metre row: Women: 1:50

Men: 1:32

500 metre row: Women: 1:40

Men: 1:25

Work 1

2000 metre row: women: 9:50

                               Men: 8:10

2000 metre row: women: 8:50

                               Men: 7:30

Row: 5K row for women at 21:00

          6K row for men at 21:45

Row: 5K row for women at 20:00

          6K row for men at 20:00

Work 2

Kettlebell swing: 25

Men: 24kg  Women: 16kg

Kettlebell snatch: 30 each arm

Men: 24kg  Women: 16kg

Kettlebell snatch: 10 minute test  200 reps Men: 24kgWomen:16kg   

2 DB/KB clean & jerk: 150 reps in 10 minutes

Work  3

Wall ball: 25

800 metre run: 4:20 minutes

Thrusters: 45 reps at ½ x bodyweight

800 metre run: 3:20 minutes

Sand bag carry: 1 mile with ½ x bodyweight

800 metre run: 2:50 minutes

Sand bag carry: 1 mile with ¾ x bodyweight

800 metre run:2:20 minutes

Work 4

Christine: 15 minutes

3 rounds for time—500 metre row, 12 deadlifts, 21 box jumps

1.6Km run: 9 minutes

Helen: 11:30

3 rounds for time—400 metre run, 21 kb swings, 12 pull ups

1.6Km run: 7 minutes

Chelsea: 30 minutes

Every minute on the minute for 30 minutes-5 pull ups, 10 push ups, 15 squats

1.6Km run: 6 minutes

Mary: 15 rounds in 20 minutes

5 handstand push ups,

10 pistols, 15 pull ups

1.6Km run: 5 minutes