Athlete Levels

Athlete

Gymnastics

  • Push-Ups M=20 | W=10
  • Situps 60 in 2 mins
  • 75 Air Squats in 2mins
  • 15 GHD Situps to Parallel
  • Rope Climb M = 2 Ascents @ 16ft | W=1 Ascent @ 16ft (with feet)
  • Dips M=10 W=5
  • L-Sit M=20 Seconds | W=10 Seconds
  • Strict Pullups M=10 | W = 5 Kipping Pullups
  • HandStand Pushups - M=2 | W=1

Lifting

  • Back Squat M=1 3/4 x bodyweight W=1 1/2 BW
  • Deadlift: M=1 3/4 x bodyweight W=1 1/2 BW
  • Strict Press: 1/2 x bodyweight
  • Clean: 3/4 x bodyweight
  • OverHead Squat 1/2 BW
  • Snatch 1/2 BW
  • Thrusters M = 21 @ 95lbs. | W = 21 @ 65lbs.
  • American KB Swings M = 15 @ 2.0 Pood | W = 10 @ 1.5 Pood

Endurance

  • 800m Run M = 3:20 Mins | W =3:45 Mins
  • 1 Mile Run M = 7:30 Mins | W =8:10 Mins
  • 500M Row M = 1:45 | W = 2:05
  • Chelsea: M=10 W=6 Rounds --- Every minute on the minute - 5 pull ups, 10 push ups, 15 squats
  • Helen: M = 11:30 | W = 15:00
  • 15 Double Unders Unbroken

Intermediate

Gymnastics

  • Push-Ups M=60 | W=30
  • Situps 100 in 2 mins
  • 100 Air Squats in 2mins
  • 25 GHD Situps with no pause
  • Muscle Up M=5 F=2
  • Rope Climb M = 6 Ascents @ 16ft | W = 3 Ascent @ 16ft (with feet)
  • Dips M=20 W=10
  • L-Sit M=30 Seconds | W=15 Seconds
  • Strict Pullups M=20 | W = 15 Kipping Pullups
  • HandStand Pushups - M = 30 | W = 15

Lifting

  • Back Squat 2x Body Weight
  • Deadlift: 2x bodyweight
  • Strict Press: 3/4 x bodyweight
  • Clean: 1.5 x bodyweight
  • OverHead Squat BW
  • Snatch BW
  • Thrusters M = 20 @ 135lbs. | W = 12 @ 95lbs.
  • American KB Swings M = 30 @ 2.0 Pood | W = 20 @ 1.5 Pood

Endurance

  • 800m Run M = 2:45 Mins | W =3:00 Mins
  • 1 Mile Run M = 6:30 Mins | W =7:00 Mins
  • 500M Row M = 1:30 | W = 1:50
  • Chelsea: M=30 W=20 Rounds --- Every minute on the minute
  • 5 pull ups, 10 push ups, 15 squats
  • Helen: M = 10:00 | W = 13:00
  • 50 Double Unders Unbroken

Advanced

Gymnastics

  • Push-Ups M=80 | W=50
  • Situps 120 in 2 mins
  • 125 Air Squats in 2mins
  • 35 GHD Situps with no pause
  • Muscle Up M=10 F=5
  • Rope Climb M = 10 Ascents @ 16ft | W = 5 Ascent @ 16ft (with feet)
  • Dips M=30 W=20
  • L-Sit M=60 Seconds | W=30 Seconds
  • Strict Pullups M=30 | W = 25 Kipping Pullups
  • HandStand Pushups
  • M = 40 | W = 25

Lifting

  • Back Squat 2.5x Body Weight
  • Deadlift: 2.5x bodyweight
  • Strict Press: bodyweight
  • Clean: 1.75 x bodyweight
  • OverHead Squat: 1.5 BW
  • Snatch 1.5 BW
  • Thrusters M = 25 @ 135lbs. | W = 15 @ 95lbs.
  • American KB Swings M = 40 @ 2.0 Pood | W = 30 @ 1.5 Pood
  • 30 axle bar front rack lunges @135 unbroken
  • 20 overhead axle bar lunges @ 165 unbroken

Endurance

  • 800m Run M = 2:30 Mins | W =2:45 Mins
  • 1 Mile Run M = 6:00 Mins | W =6:30 Mins
  • 100 Double Unders Unbroken
  • Diane M = 2:45 | W = 3:00
  • Amanda M = 4:15 | W = 6:15
  • Elizabeth M = 6:10 | w = 7:40

Elite

Gymnastics

  • Muscle Up M=17 F=12
  • 30 Muscle Up for time 3:15 | w = 4:00
  • HandStand Pushups M = 40 | W = 25
  • Handstand Walk m = 100ft | w = 100ft
  • Kipping PullUp m = 65 | w = 60

Lifting

  • High Bar Back Squat m = 385 | W = 275
  • OH Squat m = 300 | w = 195
  • Snatch m = 275 | w = 175
  • Clean & Jerk m = 345 | w = 205
  • Deadlift: M = 515 | w = 325
  • Strict Press: bodyweight
  • 30 axle bar front rack lunges @135 unbroken
  • 20 overhead axle bar lunges @ 165 unbroken

Endurance

  • 400m Run M = :55 Mins | W = 1:10 Mins
  • 1 Mile Run M = 5:15 Mins | W =6:00 Mins
  • 500M Row M = 1:25 | W = 1:34
  • 125 Double Unders Unbroken
  • Diane M = 2:20 | W = 2:35
  • Amanda M = 3:45 | W = 5:00
  • Elizabeth M = 5:25 | w = 6:15
  • Nate M = 20 | w = 15
  • Filthy 50 M = 15:15 | w = 17:40