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Chart-Column #
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1-2
1-3
1-4
1-5
1-6
1-7
1-8
1-9
2-1
2-2
2-3
2-4
2-5
2-6
2-7
2-8
2-9
3-1
3-2
3-3
3-4
3-5
3-6
3-7
3-8
3-9
4-1
4-2
4-3
4-4
4-5
4-6
4-7
Book Page
276
288
292
300
303
304
311
323
333
344
354
362
369
374
379
387
388
399
410
424
431
437
439
452
457
463
471
472
487
491
493
496
499
509
Handstands
Rings HS
Handstand Pushups
Rings HSPU
Press
L, Str-L, V, Manna
Back Lever
Front Lever
FL Pullups
Rowing
Pullups
R Pullups + OAC
Weighted Pullups
Explosive Pullups
Iron Cross
Planche (PB/FL)
Ring Planche
Pushups
1-arm Pushups
Dips
Ring Dips
Weighted Dips
Muscle Ups (MU)
Elbow Levers (EL)
Flag
Ab Wheel
Ring Full Statics
Ring Kip Skills
Ring Felge Skills
Floor PU
PB Jumping Dip
Support Hold
Diamond PU
PB Dip Negative
Support Hold
R Wide PU
PB Dip
R Dip Negative
1xBW
MU Negative
60s Plank
R PU
L-dip
R Dip
1.2xBW
Kipping MU
1-arm/1-leg Plank
45 deg Dip
FIG Level
Novice
1
Wall HS
Pike HeSPU
2
Wall HS
Box HeSPU
0.3xBW
1 leg bent Lsit
3
Wall HS
Wall HeSPU Negative
0.425 xBW
L-sit
4 5
Free HS
Wall HeSPU
Free HS
R Shoulder Wall HSPU Stand
6
Free HS + 4 R Strap Fingers HS
7
Free HS + 3 Fingers
8
Free HS + 2 Fingers
9
Free HS + 1 Finger
A Int.
10
1-arm HS
R HS
0.55xBW
Free HeSPU Free HSPU
R Wide HSPU
R Free HSPU
11 Adv. 12 13
Tuck BL
Straddle L-sit
Adv Tuck BL
RTO L-sit
Str BL
0.675 xBW
BA BB Press
Wall Str Press Negative
0.8xBW
L-sit BA BB Press
Chair Press
Box Str Press
45 deg V-sit
Half Lay/1 Leg BL
0.9xBW
Chest Roll SB Press
Chair Illusion
Str/Pike Press
75 deg V-sit
Full BL
1xBW
BA SB Press
R BA BB Press
L-sit/Str-L Str Press
100 deg V-sit
BL Pullout
1.075 xBW
HS to EL to HS
R Dip Press
1.15xBW
PB Dip SB Press
R BA SB Press
R SA L-sit Str Press
R HS to EL to HS
R SA Str-L Str Press
155 deg V-sit
1.2xBW
R Dip SB Press
R Row
Negative Pullup
R Wide Row
Pullup
Tuck FL
L-Pullup
Adv Tuck R Archer Tuck FL FL Row
Pullover
Str FL
Adv tuck Str 1-arm FL Row
Half Lay/1 Adv Leg FL Tuck RC
1-arm Row
Kipping Pullup
R LPullup
1xBW
Bar Pullup
1.175xBW
Kipping Clap Pullup Clap Pullup
Frog Stand
Recomm. PREREQs In Gray
R Wide LPullup
1.50xBW
Clap LPullup
R Archer Pullup
1.65xBW
Kipping Back Clap Pullup
OAC Negative
1.775xBW
Ab Slap LPullup Assisted Cross Pulls
Str FL
SA FL to Inv
Str FL RC
OAC
1.9xBW
Leg Slap L-Pullup
BA Pullup to SA Hang 140 deg V-sit BL to Inv
Full FL
OAC + 15 lbs
2xBW
Leg Slap Pullup
Iron Cross Hold
HS Lower to Circle FL BL
FL RC
OAC + 25 lbs
2.1xBW
Back Clap Pullup
Cross to BL
120 deg V-sit GH Pullout
SA Frog Frog Stand Stand Tuck PL Adv Tuck PL
Full FL
Str PL
Tuck PL PU
Adv Tuck Tuck PL PL PU PU
Half Lay/1 Leg PL PU
Str PL PU
Full PL PU
Half Lay/1 Leg PL PU
Iron Cross Pullout
Butterfly Mount
SA SB to HS
16
Support to Hang to Cross
SA from PL to HS
Full PL
Full PL PU
Elevated 1-arm PU
25s Plank
R L-dip
1.375xBW
Muscle-up
2-arm EL
Tuck Flag
Kneeling Ab Wheel
RTO L-sit
RTO Str 1-arm Archer PU PU
R Wide Dip
1.55xBW
Wide/No FG MU
R 2-arm EL
Adv Tuck Flag
Ab Wheel on Ramp
RTO Str-L
Kip to support
Felge forward piked to support
RTO 40 deg PPPU
RTO 45 deg Dip
1.7xBW
Strict Bar MU
1-arm Str EL
Str Flag
Standing Negative Ab Wheel
Back Lever
Back kip to support
Felge backward pike to support
RTO 60 SB 1-arm RTO 75 deg 1-arm Dip deg PPPU PU Dip
1.85xBW
L-sit MU
1-arm SB EL
Full Flag
Full Ab Wheel
Front Lever
RTO Ring SB RTO 90 deg 1-arm Dip Maltese PU 1-arm PU Dip
Ab Wheel + 20lbs
Ring 90 deg V-Sit
SA kip to L-sit
Iron Cross/Str PL
SA back kip to support
Felge forward straight to support
Back kip to handstand
Felge backward straight to support
R Str 1arm PU
2xBW
OA Straight MU
RTO 90+30 Dip
2.125xBW
Felge backward SB to support
R Wall PPPU
RTO 90+50 Dip
2.25xBW
FL MU str PL
Wall Maltese PU
RTO 90+65 Dip
R Wall Maltese PU
RTO 90+75 Dip
Adv Tuck Str PL PU Wall PPPU PL PU
Full PL
15
17
Adv Tuck PL
Str PL
SA from PL to HS
Elite
Tuck PL
RTO PU
Half Lay/1 Leg PL
SA Hang to BL
14
SA Frog Stand
SA Str PL Half Lay/1 to HS Leg PL
170 deg V-sit Manna
PB/FL PL Ring PL Pushups Pushups
Jumping Pullup
Tuck L-sit
B
C
Bent Arm Straight Arm Rings Press Press (SA) Press HS Handstands HS
1-arm Ab Wheel
Felge Backward SB to HS
Felge backward SB to HS SA kip to V-sit/kip cross/L-cross
RTO 90+82 Dip
SB Rotation to HS
RTO 90+86 Dip
Butterfly Mount
RTO 90+88 Dip
Full Planche
Elevator
Back kip to cross/L- Felge forward SA cross to str PL Back kip to straddle Felge forward SA PL SB to HS
Inverted Cross Maltese
Felge forward SA to cross