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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
Men Women
01
Level 1 — Foundation
Already fit, working on the basics
3 requirements
▼
  • ✓5 controlled inverted rows (feet on floor)
  • ✓15s dead hang
  • ✓5 scapular pull-ups (controlled)
Log Attempt for Level 1
02
Level 2 — Beginner
Solid recreational athlete, foundations unlocked
3 requirements
▼
  • ✓1 strict pull-up OR 5 controlled band-assisted pull-ups
  • ✓8 ring rows (controlled)
  • ✓30s dead hang
Log Attempt for Level 2
03
Level 3 — Intermediate
Seriously fit, stands out in any gym
3 requirements
▼
  • ✓5 strict pull-ups
  • ✓3 chest-to-bar pull-ups (controlled)
  • ✓15s flexed-arm hang (chin above bar)
Log Attempt for Level 3
04
Level 4 — Advanced
Experienced athlete with advanced skills
3 requirements
▼
  • ✓10 strict pull-ups
  • ✓2 strict muscle-ups
  • ✓20s L-sit hang
Log Attempt for Level 4
05
Level 5 — Elite
Elite calisthenics capability
3 requirements
▼
  • ✓20 strict pull-ups
  • ✓5 strict muscle-ups
  • ✓30s L-sit hang
Log Attempt for Level 5

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