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Category 02 of 06

PULL

Pull-up strength, hang capacity and muscle-up progressions. No kipping.

Key Rules: ✓ All tests strict ✓ No kipping unless stated ✓ Clean form or no rep ✓ Floor, bar, rings, parallettes
All Five Levels
01
Level 1 — Foundation
Trained beginner, not unfit, not random
3 requirements
▼
  • ✓5 strict pull-ups
  • ✓20s dead hang
  • ✓20s flexed-arm hang (chin over bar)
Log Attempt for Level 1
02
Level 2 — Development
Solid recreational athlete
3 requirements
▼
  • ✓10 strict pull-ups
  • ✓10 feet-elevated ring rows (controlled)
  • ✓30s dead hang
Log Attempt for Level 2
03
Level 3 — Intermediate
Seriously fit, stands out in any normal gym
3 requirements
▼
  • ✓20 strict pull-ups
  • ✓1 strict muscle-up
  • ✓20s flexed-arm hang (chest to bar height)
Log Attempt for Level 3
04
Level 4 — Advanced
Advanced, rare, respected
3 requirements
▼
  • ✓25 strict pull-ups
  • ✓5 strict muscle-ups
  • ✓30s L-sit hang or chest-to-bar hold
Log Attempt for Level 4
05
Level 5 — Elite
Elite calisthenics capability
3 requirements
▼
  • ✓30+ strict pull-ups
  • ✓10 strict muscle-ups
  • ✓45s advanced hang (L-sit hang or hard scapular active hang)
Log Attempt for Level 5

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