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

A
Beginner
general fitness
B
Beginner
general fitness
C
Beginner
general fitness
hips
squats: 10 air squats

barbell back squat: 3 repetitions (women 15Kgs, men 20 Kgs)

deadlift: 8× .25 bodyweight, rack pull OK
hips
squats: 20 air squats

barbell back squat: 5 repetitions (women 15Kgs, men 20 Kgs)

deadlift: 8× .3 bodyweight, rack pull OK
hips
squats: 30 air squats

barbell back squat: 8 repetitions (women 15Kgs, men 20 Kgs)

deadlift: 8× .4 bodyweight, rack pull OK
push
push ups: 8 @ 45°

push ups: 3 @ 30°

military Press: 8 x .1 bodyweight

dip support: 2× :05 holds within 0:20

pike box handstand: :15 hold
push
push ups: 12 @ 45°

push ups: 5 @ 30°

push ups: 3

military Press: 12 x .1 bodyweight

dip support: :10 hold

pike wall handstand: :15 hold
push
push ups: 8 @ 30°

push ups: 5

military Press: 8 x .25 bodyweight

dip: 2× :15 within 0:45

pike wall handstand: 3× :15 complete all 3 holds within 2:00
pull
active bar hang: 2× :05holds within :15

ring row: 8 @ 60°

bent over row: 5× .1 bodyweight
pull
active bar hang: 2× 0:15 within 0:45

ring row: 12 @ 60°

bent over row: 12× .1 bodyweight
pull
active bar hang: :30 hold

ring row: 3 @ 30°

ring row: 8 @ 45°

bent over row: 8× .25 bodyweight
core
sit ups: 10

plank: :30 hold
core
sit ups: 15

plank: :45 hold
core
sit ups: 20

plank: 1:00 hold

tuck L-sit: :05 hold
work
kettlebell swings: 10 (women 8 Kg / men 12 Kg)

500 meter row: women 2:40 / men 2:15

1/2 mile run: 4:40
work
kettlebell swings: 15 (women 8 Kg / men 12 Kg)

1000 meter row: women 5:20 / men 4:30

1 mile run: 9:20
work
kettlebell swings: 20 (women 8 Kg / men 12 Kg)

row: women 2500 meter in 13:20 / men 3000 meter in 13:30

1.5 mile run: 14:00

Based on the Athletic Skill Levels©.
Used with permission of Athletic Skill Levels©.

Fitness

Fitness

A
Fitness
general fitness
B
Fitness
general fitness
C
Fitness
general fitness
hips
squats: 50 air squats

barbell back squat: 8× .3 bodyweight

deadlift: 8× .5 bodyweight, rack pull OK
hips
squats: 75 air squats

barbell back squat: 8× .4 bodyweight

deadlift: 8×.65 bodyweight
hips
squats: 75 air squats below parallel

barbell back squat: 8 x .5 bodyweight

deadlift: 8× .75 bodyweight
push
push ups: 8

ring push-ups: 3

military Press: 3 x .3 bodyweight

dip support: :30 hold

pike wall handstand: 4x :15 holds, complete all 4 holds within 1:30
push
push ups: 12

ring push-ups: 5

military Press: 3 x .4 bodyweight

dip support hold: :45 hold

wall handstand: :30 hold

wall walk: 1 trip
push
push ups: 15

ring push-ups: 8

military Press: 3× .45 bodyweight

dip support hold: 1:00 hold

dips: 3

wall handstand: :45 hold

wall walk: 2 trips
pull
active bar hang: :45 hold

ring row: 8 @ 30°

assisted pull-up: 3

active rope hang: :30 hold

bent over row: : 5× .3 bodyweight
pull
active bar hang: 1:00 hold

assisted pull-up: 5

ring rows: 5@ horizontal

active rope hang: :45 hold

bent over row: : 5× .4 bodyweight
pull
active bar hang: 1:30 hold

pull-ups: 3

ring rows: 8@ horizontal

active rope hang: 1:00 hold

bent over row: : 5× .5 bodyweight
core
sit ups: 30

ring plank: :30 hold

tuck L-sit: :15 hold
core
seated knees to chest: 30

ring plank: :45 hold

tuck L-sit: :30 hold
core
work
kettlebell swings: 25 (women 12 Kg / men 16 Kg)

500 meter row: women 2:20 / men 1:55

2 mile run: 20:00
work
1 kettlebell clean: 15/arm (women 12 Kg / men 16 Kg)

1000 meter row: women 4:50 / men 4:00

2.5 mile run: 25:00
work
2 dumbbell thruster: 20 (women 2×15 lb / men 2×25 lb)

1 kettlebell clean & jerk: 15/arm (women 12 Kg / men 16 Kg)

2000 meter row: women 9:50 / men 8:10

5 Km run: 29:00
speed
400 meter run: 2:04 minutes
speed
800 meter run: 4:20 minutes
speed
1 mile run: 9 minutes

dumbbell power snatch: 10/arm

Based on the Athletic Skill Levels©.
Used with permission of Athletic Skill Levels©.

Performance

Performance

A
Performance
general fitness
B
Performance
general fitness
C
Performance
general fitness
hips
squats: 100 air squats

barbell squat: 20× .5 bodyweight

barbell squat: 3× .75 bodyweight

deadlift: 3× 1.25 bodyweight
hips
barbell squat: 20× .6 bodyweight

barbell squat: 3× 1 bodyweight

deadlift: 3× 1.35 bodyweight
hips
single leg squats: 3/leg

barbell squat: 20× .75 bodyweight

barbell squat: 3× 1.15 bodyweight

deadlift: 3× 1.5 bodyweight
push
push ups: 20

ring push-ups: 12

military Press: 3 x .5 bodyweight

dips: 5

wall handstand: 1:00 hold
push
push ups: 25

ring push-ups: 15

military Press: 3 x .55 bodyweight

dips: 8

ring dips: 3

weighted dips: 3 x .2 bodyweight

free standing handstand: :05 hold
push
push ups: 30

ring push-ups: 20

military Press: 3 x .6 bodyweight

dips: 12

ring dips: 5

weighted dips: 3 x .3 bodyweight

free standing handstand: :15 hold

wall headstand push-ups: 3
pull
pull-ups: 5

ring rows: 12@ horizontal

weighted pull-ups: 3× .1 bodyweight

rope pull-ups: 3

bent over row: 5× .6 bodyweight
pull
pull-ups: 8

chest to bar chin-ups: 3

ring rows: 15@ horizontal

weighted pull-ups: 3× .25 bodyweight

rope pull-ups: 5

bent over row: 5× .7 bodyweight

muscle-up: 1
pull
pull-ups: 12

chest to bar chin-ups: 5

ring rows: 20@ horizontal

archer ring rows: 3/3

weighted pull-ups: 3× .4 bodyweight

rope pull-ups: 8

rope climb: 20′, no feet while climbing up

bent over row: 5× .8 bodyweight

muscle-up: 3
work
barbell thrusters: 45× .25 bodyweight

2 kettlebell clean & jerk: 20 (women 12 Kg / men 16 Kg)

500 meter row: women 2:00 / men 1:45

5 Km run: 27:00
work
barbell thrusters: 45× .4 bodyweight

2 kettlebell clean & jerk: 35 (women 12 Kg / men 16 Kg)

1000 meter row: women 4:20 / men 3:40

5 Km run: 25:00
work
barbell thrusters: 45× .5 bodyweight

2 kettlebell clean & jerk: 50 (women 12 Kg / men 16 Kg)

2000 meter row: women 8:50 / men 7:30

5 Km run: 22:30
speed
400 meter run: 1:34 minutes

barbell power clean: 3× .5 bodyweight

barbell power snatch: 3× .3 bodyweight
speed
800 meter run: 3:20 minutes

barbell power clean: 3× .6 bodyweight

barbell power snatch: 3× .4 bodyweight
speed
1 mile run: 7 minutes

barbell power clean: 3× .75 bodyweight

barbell power snatch: 3× .5 bodyweight

Based on the Athletic Skill Levels©.
Used with permission of Athletic Skill Levels©.

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