SKILL PLANS

Kipping/Strict Pull-ups Strength:

From our body weight strength training research we have found that if you can perform a Snatch Grip Bent Over Row with approximately 75% of your body weight then you should have the strength to do a kipping pull-up or a Snatch Grip Bent Over Row with approximately 80% of your body weight then you should have the strength to do a strict pull-up. We will work towards these strength marker over the 4 week plan.

Kipping/Strict Pull-ups: First Rep

Since you have now acquired the strength needed for a pull-up, it is now time to work on skills and drills to get that first rep!

We will work towards kipping and strict.

If you cannot do a Snatch Grip Bent Over Row with 75-80% of your body weight then we recommend you do the Kipping/Strict Pull-up: Strength needed plan first.

Butterfly Pull-ups First Reps:

Before 20, there must first be 1. Drills and strength work to help you get your first and start stringing them together.

Chest to Bar Pull-ups Strength:

From our body weight strength training research we have found that if you can perform a Snatch Grip Bent Over Row with approximately 80% of your body weight then you should have the strength to do a chest to bar pull-up. We will work towards this strength marker over the 4 week plan.

Bar Muscle-up Strength:

From our body weight strength training research we have found that if you can perform at least 7 strict pull-ups AND 7 strict bar dips then you should have the strength to do a bar muscle-up. We will work towards these strength markers over the 4 week plan.

Bar Muscle-up First Rep:

Since you have now acquired the strength needed for the Bar Muscle-up, it is now time to work on skills and drills to get that first rep!

If you cannot do at least 7 strict pull-ups AND 7 strict bar dips we recommend you do the Bar Muscle-up: Strength needed plan first

Bar Muscle-up: Build Phase One

Now that you have acquired the strength and got your first rep it is time to build those reps.

4-week plan with 2 days of training each week so you can add this on to what you are already doing.

Ring Muscle-up Strength:

From our body weight strength training research we have found that if you can perform at least 7 strict ring pull-ups AND 7 strict ring dips then you should have the strength to do a bar muscle-up. We will work towards these strength markers over the 4 week plan.

Ring Muscle-up First Rep:

Since you have now acquired the strength needed for the Ring Muscle-up, it is now time to work on skills and drills to get that first rep!

If you cannot do at least 7 strict ring pull-ups AND 7 strict ring dips we recommend you do the Ring Muscle-up: Strength needed plan first

Ring Muscle-up: Build Phase One

Now that you have acquired the strength and got your first rep it is time to build those reps.

4-week plan with 2 days of training each week so you can add this on to what you are already doing.

Toes to Bar Strength:

From our body weight strength training research we have found that if you can perform a DB Sit-up (see video) with approximately 30% of your body weight then you should have the strength to do a pull-up. We will work towards this strength marker over the 4 week plan.

Toe to Bar: First Rep

Since you have now acquired the strength needed for a toe to bar, it is now time to work on skills and drills to get that first rep!

If you cannot do a DB Sit-up (feet anchored, DB behind your neck) with 30% of your body weight then we recommend you do the Toe to Bar: Strength needed plan first.

Push-up Strength:

From our body weight strength training research we have found that if you can perform a Barbell Bench Press with approximately 55% of your body weight then you should have the strength to do a solid push-up. We will work towards this strength marker over the 4 week plan.

Kipping Handstand Push-up Strength:

From our body weight strength training research we have found that if you can perform a Barbell Push Press with approximately 75% of your body weight then you should have the strength to do a kipping handstand push-up. We will work towards this strength marker over the 4 week plan.

Kipping Handstand Push-up: First Rep

Since you have now acquired the strength needed for a kipping handstand push-up, it is now time to work on skills and drills to get that first rep!

If you cannot do a Barbell Push Press with approx. 75% of your body weight then we recommend you do the Pull-up: Strength needed plan first.

Strict Handstand Push-up Strength:

From our body weight strength training research we have found that if you can perform a Barbell Strict Press with approximately 75% of your body weight then you should have the strength to do a strict handstand push-up. We will work towards this strength marker over the 4 week plan.

Strict HSPU: First Rep

Since you have now acquired the strength needed for a strict hspu, it is now time to work on skills and drills to get that first rep!

If you cannot do a Barbell Strict Press with approx. 75% of your body weight then we recommend you do the Strict HSPU: Strength needed plan first.

Handstand Walk Strength:

From our body weight strength training research we have found that if you can walk 30' with a weighted barbell overhead with approximately 70% of your body weight then you should have the strength to start walking on your hands. We will work towards this strength marker over the 4 week plan.

Handstand Walk: First Rep

Since you have now acquired the strength needed to walk on your hands, it is now time to work on skills and drills to get that first rep!

If you cannot yet walk 30' with a weighted barbell overhead with approximately 70% of your body weight then we recommend you do the Handstand Walk: Strength Needed plan first.

Rope Climb Strength:

If you can do 1 or more pull-ups AND toes to bar then you should have the strength to do a rope climb. If not, then these strength marker progressions will help you get there.

From our body weight strength training research we have found that if you can perform a Snatch Grip Bent Over Row with approximately 75% of your body weight then you should have the strength to do a kipping pull-up or a Snatch Grip Bent Over Row with approximately 80% of your body weight then you should have the strength to do a strict pull-up.

From our body weight strength training research we have found that if you can perform a DB Sit-up (see video) with approximately 30% of your body weight then you should have the strength to do a pull-up.

We will work towards these strength marker over the 4 week plan.

Rope Climb: First Rep

Since you have now acquired the strength needed for a pull-up, it is now time to work on skills and drills to get that first rep!
*If you cannot perform a Snatch Grip Bent Over Row with approximately 75-80% of your body weight AND a DB Sit-up (feet anchored, DB behind head) with approximately 30% of your body weight then we recommend you do the Rope Climb: Strength Needed plan first.

Pistols Strength:

From our body weight strength training research we have found that if you can perform a Barbell Front Rack Lunge with approximately 65% of your body weight then you should have the strength to do a pistol. We will work towards these strength marker over the 4 week plan.

Pistols: First Rep

Since you have now acquired the strength needed for a pistol, it is now time to work on skills and drills to get that first rep!

If you cannot do a Barbell Front Rack Lunge with 65% of your body weight then we recommend you do the Pistol: Strength needed plan first.