Foundations
Planche Lean
BASE
Pseudo Planche Push-up
LVL 1
Planche Lean (Parallettes)
LVL 1
Tuck Planche Lean
LVL 2
L-Sit to Planche
LVL 2
Press to Planche (Tuck)
LVL 2
Intermediate
Tuck Planche
LVL 3
Tuck Planche Push-up
LVL 3
Advanced Tuck Planche
LVL 4
Adv. Tuck Planche PU
LVL 4
90° Planche Hold
LVL 4
Straddle Planche Negative
LVL 4
Advanced
Straddle Planche
LVL 5
Straddle Planche Push-up
LVL 5
Full Planche
LVL 6
Full Planche Push-up
LVL 6
Ring Planche
LVL 6
Wide Planche
LVL 6
Planche to Handstand
LVL 6
Elite Mastery
Maltese Lean
RANK A
Tuck Maltese
RANK A
Straddle Maltese
RANK S
Maltese (Rings)
RANK S
Inverted Cross
RANK S
Supinated Planche
RANK SS
Zanetti Press
RANK SS
One Arm Planche (Assisted)
RANK SS
Reverse Planche
ZENITH
Foundations
Dead Hang
BASE
Scapular Pull-ups
BASE
Skin the Cat
BASE
German Hang
BASE
Back Lever
LVL 1
Straddle Back Lever
LVL 1
Ice Cream Makers
LVL 2
Chest-to-Bar Pull-up
LVL 2
Intermediate
Tuck Front Lever
LVL 3
Advanced Tuck FL
LVL 3
Archer Pull-up
LVL 3
Muscle-up (Kipping)
LVL 3
Muscle-up (Strict)
LVL 4
FL Raises
LVL 4
One Leg Front Lever
LVL 4
Advanced
Straddle Front Lever
LVL 5
Full Front Lever
LVL 6
Supinated Front Lever
LVL 6
Front Lever Pull
LVL 6
Front Lever Row
LVL 6
One Arm Pull-up
LVL 6
Slow Muscle-up
LVL 6
Ring Muscle-up (Strict)
LVL 6
Elite Mastery
Front Lever Touch
RANK A
Supinated FL Touch
RANK A
Weighted OA Pull-up
RANK A
OA FL (Assisted)
RANK S
Hefesto (Tuck)
RANK S
Hefesto (Full)
RANK SS
One Arm Front Lever
RANK SS
Victorian Cross
ZENITH
Foundations
Wall Handstand
BASE
Pike Press
BASE
Shoulder Stand
LVL 1
Crow Stand
LVL 1
HS Shoulder Taps
LVL 2
Bent Arm Handstand
LVL 2
Wall HS Push-up
LVL 2
Intermediate
Freestanding Handstand
LVL 3
Tuck Handstand
LVL 3
Straddle Handstand
LVL 3
Strict HS Push-up
LVL 4
Straddle Press to HS
LVL 4
Tuck Press to HS
LVL 4
HS 30s Hold (Freestanding)
LVL 4
Advanced
Deficit HS Push-up
LVL 5
Straight Press to HS
LVL 5
Stalder Press
LVL 6
90° Hold
LVL 6
90° Push-up
LVL 6
Hollowback Handstand
LVL 6
Ring Handstand
LVL 6
Elite Mastery
Tiger Bend
RANK A
Hollowback Press
RANK A
OA HS (Wall Assisted)
RANK S
Mexican Handstand
RANK S
One Arm Handstand
RANK SS
Butterfly Mount
RANK SS
OA HS Push-up (Partial)
RANK SS
OA HS Push-up
ZENITH
Support Holds
Support Hold (Bars)
BASE
Support Hold (Rings)
BASE
Inverted Hang
BASE
Arch Hang
LVL 1
Elbow Lever
LVL 1
Reverse Support Hold
LVL 2
L-Sit (Floor)
LVL 2
L-Sit (Bars)
LVL 2
L-Sit (Rings)
LVL 3
Levers & Flags
Dragon Flag (Tuck)
LVL 3
Dragon Flag (Full)
LVL 4
Side Lever (Tuck)
LVL 3
Straddle Human Flag
LVL 3
Full Human Flag
LVL 4
V-Sit
LVL 4
Tuck Manna
LVL 5
Tuck Victorian
LVL 5
Wide Human Flag
LVL 5
Elite Holds
Iron Cross (Assisted)
RANK A
Iron Cross
RANK A
Manna
RANK S
Zanetti Hold
RANK S
Straddle Victorian
RANK SS
Victorian (Floor)
RANK SS
Victorian (Rings)
ZENITH
Foundations
Assisted Pistol Squat
BASE
Deep Sissy Squat
LVL 1
Cossack Squat
LVL 2
Shrimp Squat (Assisted)
LVL 2
Jump Squat
LVL 2
Intermediate
Pistol Squat
LVL 3
Shrimp Squat
LVL 3
Harop Curl (Partial)
LVL 4
Nordic Curl (Assisted)
LVL 4
Box Jump (Max)
LVL 4
Advanced & Elite
Full Nordic Curl
LVL 5
Dragon Pistol Squat
LVL 6
Explosive Nordic
RANK A
Weighted Pistol Squat
RANK S
Depth Jump (Reactive)
RANK SS
Foundations
Hollow Body Hold
BASE
Arch Body Hold
BASE
Tuck-Up (Hanging)
LVL 1
Lying Leg Raise
LVL 1
Ab Wheel (Kneeling)
LVL 2
Hanging Knee Raise
LVL 2
Intermediate
Toes to Bar
LVL 3
Ab Wheel (Standing)
LVL 3
Windshield Wipers
LVL 3
Hanging L-Sit
LVL 3
Hollow Body Rocks
LVL 4
Pike Compression
LVL 4
Advanced & Elite
Dragon Flag (Negative)
LVL 5
Full Dragon Flag
LVL 5
Straddle Pike Press
LVL 5
Ring Ab Rollout
RANK A
Hanging V-Sit
RANK A
Manna (Compression)
RANK S
Pulling
Weighted Pull-up +10kg
LVL 2
Weighted Pull-up +20kg
LVL 3
Weighted Pull-up +30kg
LVL 4
Weighted Pull-up +40kg
LVL 5
Weighted Pull-up +50kg
RANK A
Weighted Pull-up +60kg
RANK S
Weighted Chin-up +70kg
RANK SS
Pushing
Weighted Dip +15kg
LVL 2
Weighted Dip +30kg
LVL 3
Weighted Dip +45kg
LVL 4
Weighted Dip +60kg
LVL 5
Weighted Dip +75kg
RANK A
Weighted Dip +90kg
RANK S
Weighted Dip +100kg
RANK SS
Explosive
Weighted Muscle-up +5kg
LVL 4
Weighted Muscle-up +10kg
LVL 5
Weighted Muscle-up +20kg
RANK A
Weighted Muscle-up +30kg
RANK S
Clap Pull-up
LVL 3
Clap Push-up
LVL 2
360 Pull-up
RANK A
Straight-Arm (SA)
SA Raise +5kg
LVL 2
SA Raise +10kg
LVL 3
SA Raise +15kg
LVL 4
SA Raise +20kg
RANK A
SA Raise +25kg
RANK S
Ring Support +BW
LVL 3
Ring Support +30kg
RANK A
Bar Basics
Kip Swing
BASE
Hip Circle (Back)
LVL 1
Hip Circle (Front)
LVL 2
Back Hip Circle
LVL 2
Uprise (Back)
LVL 3
Giant Swing (Cast)
LVL 3
Flips & Transitions
Back Roll to Support
LVL 2
Kip to Support
LVL 3
Front Giant (Full)
LVL 4
Back Giant (Full)
LVL 4
Release Catch
RANK A
Double Tap
RANK A
Elite Dynamics
Tkatchev
RANK A
Gainer (Bar)
RANK S
Full Twisting Giant
RANK S
Dimitrenko
RANK SS
Kolman
RANK SS
Cassina
ZENITH
Progression Logic
Adaptation follows a 3-tier pipeline: Neural (Brain/Nerves), Structural (Muscle), and Connective (Tendons). Muscles adapt in weeks; tendons adapt in months. Never outpace your connective tissue.
Time Expectations
- Basics (BASE–LVL 2): 1–3 months
- Intermediate (LVL 3–4): 6–12 months
- Advanced (LVL 5–6): 1–3 years
- Elite (RANK A–SS): 3–10 years
- Zenith: Lifetime pursuit
Mobility Requirements
Planche: 15°+ wrist extension.
Handstand: 180° shoulder flexion.
Back Lever: 90°+ shoulder external rotation.
Victorian: Elite scapular depression.
Manna: Full hip flexor compression.
Injury Fail-Safe
Never increase intensity by more than 10% per month. Sharp joint pain requires immediate 40% load reduction for 14 days minimum. Tendons give no warning before failure — train volume, not ego.
Weighted Standards
Full Planche: Dip +BW (2×BW total).
Front Lever: Pull-up +60% BW.
Iron Cross: SA Raise +25% BW.
OA Pull-up: Pull-up +50% BW.
Training Frequency
Statics: 2–3× per week max (tendon recovery).
Dynamics: Daily practice acceptable (lower tendon stress).
Weighted: 2× per week per lift.
Core: Daily hollow body is safe.