Choose from the options below to increase your overall strength or work on a specific skill.
BEYOND GYMNASTICS SKILLS PROGRESSIONS
Pull-ups: the strength needed
There is no drill in the world that will help you if you don't have the strength to begin with.
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.
Knowing this, you can now attack this from two different sides of the spectrum. Increase your strength and lose body fat.
*these strength markers have been developed over time, these numbers can change as more data is acquired
T2B: the strength needed
There is no drill in the world that will help you if you don't have the strength to begin with.
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.
Knowing this, you can now attack this from two different sides of the spectrum. Increase your strength and lose body fat.
*these strength markers have been developed over time, these numbers can change as more data is acquired
BMU: the strength needed
There is no drill in the world that will help you if you don't have the strength to begin with.
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.
Knowing this, you can now attack this from two different sides of the spectrum. Increase your strength and lose body fat.
*these strength markers have been developed over time, these numbers can change as more data is acquired
Kipping HSPU: the strength needed
There is no drill in the world that will help you if you don't have the strength to begin with.
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.
Knowing this, you can now attack this from two different sides of the spectrum. Increase your strength and lose body fat.
*these strength markers have been developed over time, these numbers can change as more data is acquired
Butterfly Pull-ups
Before 20, there must first be 1. All the drills in the world won't help you if you don't have the strength to begin with.
Drills and strength work to help you get your first and start stringing them together
RMU: the strength needed
There is no drill in the world that will help you if you don't have the strength to begin with.
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.
Knowing this, you can now attack this from two different sides of the spectrum. Increase your strength and lose body fat.
*these strength markers have been developed over time, these numbers can change as more data is acquired
Handstand Walk: the strength needed
There is no drill in the world that will help you if you don't have the strength to begin with.
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.
Knowing this, you can now attack this from two different sides of the spectrum. Increase your strength and lose body fat.
*these strength markers have been developed over time, these numbers can change as more data is acquired
C2B: the strength needed
There is no drill in the world that will help you if you don't have the strength to begin with.
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.
Knowing this, you can now attack this from two different sides of the spectrum. Increase your strength and lose body fat.
*these strength markers have been developed over time, these numbers can change as more data is acquired
Strict HSPU: the strength needed
There is no drill in the world that will help you if you don't have the strength to begin with.
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.
Knowing this, you can now attack this from two different sides of the spectrum. Increase your strength and lose body fat.
*these strength markers have been developed over time, these numbers can change as more data is acquired
Push-ups: the strength needed
There is no drill in the world that will help you if you don't have the strength to begin with.
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.
Knowing this, you can now attack this from two different sides of the spectrum. Increase your strength and lose body fat.
*these strength markers have been developed over time, these numbers can change as more data is acquired
Rope Climbs: the strength needed
There is no drill in the world that will help you if you don't have the strength to begin with.
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.
Knowing this, you can now attack this from two different sides of the spectrum. Increase your strength and lose body fat.
*these strength markers have been developed over time, these numbers can change as more data is acquired
Pistols: Strength Needed
There is no drill in the world that will help you if you don't have the strength to begin with.
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.
Knowing this, you can now attack this from two different sides of the spectrum. Increase your strength and lose body fat.
*these strength markers have been developed over time, these numbers can change as more data is acquired