Back to Standards
Category 03 of 06
LEGS
Squat, lunge and single-leg strength. Full depth, controlled, no cheating.
Key Rules:
✓ All tests strict
✓ No kipping unless stated
✓ Clean form or no rep
✓ Floor, bar, rings, parallettes
- ✓15 bodyweight squats (full depth, controlled)
- ✓10 alternating lunges (5 each leg)
- ✓30s wall sit (thighs parallel)
Log Attempt for Level 1
- ✓15 tempo squats (3 seconds down, full depth)
- ✓20 step-ups total (10 each leg, knee-height box maximum)
- ✓60s wall sit (thighs parallel)
Log Attempt for Level 2
- ✓8 pistol squats to box each leg (controlled)
- ✓8 reverse Nordic curls (controlled range)
- ✓45s free-standing squat hold (bottom position, no support)
Log Attempt for Level 3
- ✓5 full pistol squats each leg (clean, no assist)
- ✓5 Nordic curls (controlled eccentric, minimal assist)
- ✓60s free-standing squat hold (upright torso, no hands)
Log Attempt for Level 4
- ✓10 full pistol squats each leg (clean, controlled)
- ✓5 strict Nordic curls (full range) OR 10 strict sissy squats (full depth)
- ✓90s free-standing squat hold (bottom position, no support)
Log Attempt for Level 5