Chart-Column # 1-1 1-2 1-3 1-4 1-5

Book Page 276 288 292 300 303

Handstand Rings
FIG Level Handstands Rings HS Pushups HSPU Press

1 Wall HS Pike HeSPU

2 Wall HS Box HeSPU 0.3xBW

Wall HeSPU
Novice 3 Wall HS Negative 0.425xBW

4 Free HS Wall HeSPU 0.55xBW

R
5 Free HS Shoulder Wall HSPU 0.675xBW
Stand
Free HS + 4 R Strap
6 Fingers HS Free HeSPU 0.8xBW
A
Free HS + 3 R Wide
7 Fingers R HS Free HSPU HSPU 0.9xBW
Int.
Free HS + 2
8 Fingers 1xBW

Free HS + 1 R Free
9 Finger HSPU 1.075xBW

10 1-arm HS 1.15xBW
B
11 1.2xBW
Adv.
12

13

14

C 15
Elite
16
 C
Elite

17
 1-6 1-7 1-8 1-9 2-1 2-2 2-3
304 311 323 333 344 354 362
Bent Arm Rings Press Straight Arm L, Str-L, V, Front FL
Press Back Lever
HS (SA) Press HS Manna Lever Pullups
Handstands
Tuck L-sit

1 leg bent L-sit

L-sit Tuck BL

Straddle L-sit Adv Tuck BL Tuck FL

Wall Str Press Adv Tuck

BA BB Press RTO L-sit Str BL Tuck FL
Negative FL

L-sit BA BB Half Lay/1 Adv tuck

Chair Press Box Str Press 45 deg V-sit Str FL
Press Leg BL FL

Chest Roll SB Half Lay/1 Adv Tuck

Chair Illusion Str/Pike Press 75 deg V-sit Full BL
Press Leg FL RC

R BA BB Press L-sit/Str-L Str 100 deg V-sit

BA SB Press BL Pullout Full FL Str FL
Press

HS to EL to HS R Dip Press 120 deg V-sit GH Pullout SA FL to Inv Str FL RC

PB Dip SB Press R BA SB Press R SAPress

L-sit Str BA Pullup to SA Hang to
140 deg V-sit Full FL
BL Inv

R HS to EL to R SA Str-L Str HS Lower to

155 deg V-sit Circle FL FL RC
HS Press BL

R Dip SB 170 deg V-sit

Press

Manna
 2-4 2-5 2-6 2-7 2-8 2-9 3-1 3-2
369 374 379 387 388 399 410 424
R Pullups Weighted Explosive Planche Ring
Rowing Pullups Iron Cross
+ OAC Pullups Pullups (PB/FL) Planche
Jumping
Pullup

Negative Kipping
R Row Pullup Pullup

R Wide Pullup 1xBW Bar Pullup Frog Stand

Row

Kipping Clap SA Frog

L-Pullup R L-Pullup 1.175xBW Recomm. Frog Stand
Pullup Stand
PRE-REQs
R Archer Pullover Clap Pullup In Gray Tuck PL SA Frog
Row Stand

Str 1-arm R Wide L- Clap L- Adv Tuck

1.50xBW Tuck PL
Row Pullup Pullup PL
Kipping
R Archer
1-arm Row 1.65xBW Back Clap
Pullup Pullup
OAC Ab Slap L-
1.775xBW Str PL Adv Tuck PL
Negative Pullup

Leg Slap L- Assisted Cross Half Lay/1

OAC 1.9xBW Pullup Pulls Leg PL

OAC + 15 Leg Slap

2xBW Iron Cross Hold Str PL
lbs Pullup

OAC + 25 Back Clap

2.1xBW Cross to BL Full PL
lbs Pullup

SA Str PL to Half Lay/1

HS Leg PL

Iron Cross
Pullout

SA Hang to BL SA to
from PL Full PL
HS

Butterfly SA SB to HS
Mount

Support to SA from PL
Hang to Cross to HS
 3-3 3-4 3-5 3-6 3-7 3-8 3-9
431 437 439 452 457 463 471
PB/FL PL Ring PL 1-arm
Pushups Dips Ring Dips Weighted Dips
Pushups Pushups Pushups
PB Jumping Support Hold
Floor PU Dip

PB Dip
Diamond PU Support Hold
Negative

R Wide PU PB Dip R Dip Negative 1xBW

R PU L-dip R Dip 1.2xBW

Elevated 1- 45 deg Dip

RTO PU R L-dip 1.375xBW
arm PU

RTO Archer Str 1-arm

Tuck PL PU R Wide Dip 1.55xBW
PU PU

RTO 40 deg R Str 1- RTO 45 deg 1.7xBW

PPPU arm PU Dip

Adv Tuck Tuck PL PU RTO 60 deg SB 1-arm RTO 75 deg

1-arm Dip 1.85xBW
PL PU PPPU PU Dip

RTO Maltese Ring SB 1- 1-arm Dip RTO 90 deg 2xBW

PU arm PU Dip

Adv Tuck RTO 90+30

Str PL PU Wall PPPU 2.125xBW
PL PU Dip

RTO 90+50
R Wall PPPU 2.25xBW
Dip

Half Lay/1 Str PL PU Wall Maltese RTO 90+65

Leg PL PU PU Dip

R Wall RTO 90+75

Maltese PU Dip

Full PL PU Half Lay/1 RTO 90+82

Leg PL PU Dip

RTO 90+86
Dip

RTO 90+88
Full PL PU Dip
Maltese
 4-1 4-2 4-3 4-4
472 487 491 493
Muscle Ups (MU) Elbow Levers (EL) Flag Ab Wheel

25s Plank

MU Negative 60s Plank

Kipping MU 1-arm/1-leg Plank

Muscle-up 2-arm EL Tuck Flag Kneeling Ab Wheel

Wide/No FG MU R 2-arm EL Adv Tuck Flag Ab Wheel on Ramp

Standing Negative Ab
Strict Bar MU 1-arm Str EL Str Flag Wheel

L-sit MU 1-arm SB EL Full Flag Full Ab Wheel

OA Straight MU Ab Wheel + 20lbs

Felge backward SB to 1-arm Ab Wheel

support

FL MU str PL

Felge Backward SB to
HS

SB Rotation to HS

Butterfly Mount
Elevator
 4-5 4-6 4-7
496 499 509
Ring Full Statics Ring Kip Skills Ring Felge Skills

RTO L-sit

Felge forward piked

RTO Str-L Kip to support to support

Felge backward pike

Back Lever Back kip to support to support

Front Lever

Ring 90 deg V-Sit SA kip to L-sit

SA back kip to Felge forward straight

Iron Cross/Str PL support to support

Back kip to Felge backward

handstand straight to support

Felge backward SB to
HS

SA kip to V-sit/kip Felge forward SA to

cross/L-cross cross

Back kip to cross/L- Felge forward SA to

Full Planche cross str PL

Back kip to straddle Felge forward SA SB

PL to HS

Inverted Cross
 List of Abbreviations
Abbreviation Meaning
HS Handstand
HeSPU Headstand Pushup
HSPU Handstand Pushup
R Rings
RTO Rings Turned Out
BW Body Weight
BA Bent Arm
BB Bent Body
SA Straight Arm
SB Straight Body
FL Front Lever (can also mean 'Floor')
BL Back Lever
Inv Inverted Hang
Str Straddle
OAC One Arm Chinup
PL Planche
PB Parallel Bars
Adv Advanced
PU Pushup
PPPU Pseudo Planche Pushup
GH German Hang
RC Rope Climb
OA One Arm
 Chart-Column #
Book Page
Reverse Leg Pelican
FIG Level Circular Pull Lifts Pushups

1 Prone Straddle

2 Prone

Novice 3 Prone + 20lbs

45 Degree
4 Tuck 180 Headstand Incline

Tuck 360 / 60 Degree

5 Adv Tuck 180 Incline

Headstand +
6 Adv Tuck 360 20lbs
A
Elevated Horizontal on
7 Straddle 180 Headstand Knees
Int.
Half Lay 180 /
8 Straddle 360

Half Lay 360 /

9 Full 180 Handstand Horizontal

Handstand +
10 Full 360 20lbs
B
Inverted
11 Muscle Up
Adv.
12

13

14

C 15
Elite
16
 C
Elite

17