The Athletic Skill Levels are a series of goals created to guide your progress as you improve your physical ability. These goals help you to identify areas of your fitness that need improvement. Spending some of your training time working on your weak areas will allow you to stay healthy and become very fit.

Each Athletic Skill Level is divided into three sections; A, B, and C. Read through the levels and sections in order, looking for specific skills you are not able to accomplish. The section where you run into trouble is the place to focus your training.

Beginner

Beginner

WATCH NOW: Beginner Test

STRENGTH
Military Press .25 bodyweight X 8
Air Squat X 30


BODY WEIGHT
Complete 5 rounds of the following movements in the order given. Move directly from one movement to the next without taking a break.
• 1 45° Ring Row
• 10 Second Dip Support
• 1 Push-Up
• 6 Sit-Ups


WORK
• 1.5 Mile Run in 14 minutes
OR
Row
• Men 3000 meter in 13:30
• Women 2500 meters in 13:20

Fitness

Fitness

WATCH NOW: Fitness Test

STRENGTH
Military Press .45 bodyweight X 3
Deadlift .75 bodyweight X 8


BODY WEIGHT
Complete 5 rounds of the following movements in the order given. Move directly from one movement to the next without taking a break.
• 1 Pull-Up
• 1 Dip
• 3 Second L-Sit
• 1 Second Handstand
• 1 Horizontal Ring Row


WORK
Complete 2 Rounds of the below movements within 5 minutes
• 250 Meter Row
• 10 Dumbbell Snatches per arm (20 total) 25# women, 35# men
• 10 Box Jumps at 10 inches high

Performance

Performance

WATCH NOW: Performance Test

STRENGTH
Military Press .6 bodyweight X 8
Deadlift 1.5 bodyweight X 3


BODY WEIGHT
Complete 4 rounds of the following movements in the order given. Move directly from one movement to the next without taking a break.
• 1 Hanging Knee to Elbow
• 1 Single Leg Squat per leg (2 total)
• 1 Muscle-Up
• 5 Second Freestanding Handstand


WORK
Complete 2 Rounds of the below movements within 8 minutes
Front Squat 1 X bodyweight 4 Reps
• Run 800 Meters