Home Levels – Men

Levels – Men

Feel free to Print out or copy to excel to make your own customized leveling sheet. The goal is to figure out which level you are for each movement. Once you have completed this, consult with a coach and we will help you reach your goals!

Levels L4 L3 L2 L1
Pull-Ups 18 Strict + 30 Kipping/Butterfly 3 Strict + 10 Kipping 8 Banded Strict 10 Full ROM Ring Rows
Push-Ups 50 35 20 8 to 20" Box
GHDs 50 20 + 1 Min Hollow Hold + 10 T2B 35 Sit-Ups in 1 Min 20 Sit-Ups in 1 Min
T2B 20 Kipping T2B 8 Kipping T2B 10 Knees to Elbows 15 Second Lat Activation
Box Jumps 20 to 30" in 1 Min 20 to 24" in 1 Min 20 to 20" (4 Plates) in 1 Min Consistent Step-Ups
Hip Extensions 10 Glute Ham Raises 10 Hip Extensions @ 45lbs 10 Hip Extensions 20 Supermans
Wallballs 75 @20lbs to 10' 40 @20lbs to 10' 20 @14lbs to 9' 5 @10lbs to 9'
Sit-Ups 40 in 1 Min 30 in 1 Min 20 in 1 Min 10 in 1 Min
Rope Climbs 4 to 15' in 1 Minute 1 to 15' 1 to 10' 10 Full ROM Ring Rows
HSPU 15 Strict 5 Strict 5 to 2 Ab Mats Full ROM DB Shoulder Press
Ring Dips 20 Strict 5 Strict 5 Banded 5 Box or Parallette
Pistols 10 Each leg in 1 Minute 1 Each Leg 1 Each Leg w/ Assistance Pistol to Box Each Leg
Bar Muscle-Ups 12 3 5 Strict C2B 10 Banded Pull-Ups
Ring Muscle-Ups 5 Strict + 10 Kipping 1 Strict + 3 Kipping 5 Strict Chin-Ups False Grip Hang 10 Seconds
Double Unders 100 20 Double/Single Combo 20 Singles
Burpees in a minute 30 23 17 10
Levels L4 L3 L2 L1
Shoulder Press BW .75xBW .5xBW for 5 Reps Proficient with Barbell
Push Press 225 165 5 @105 Proficient with Barbell
Shoulder to Overhead 290 215 5 @143 Proficient with Barbell
Power Snatch 205 150 5 @98 Proficient with Hang Power Snatch
Squat Snatch 225 165 5 @105 Proficient with Hang Squat Snatch
Overhead Squat 255 190 5 @120 Proficient with Barbell
Power Clean 275 205 5 @130 Proficient with Hang Power Clean
Squat Clean 300 225 5 @145 Proficient with Hang Squat Clean
Bench Press 1.55xBW 1.2xBW .75xBW for 5 Reps Proficient with Barbell
Thruster 225 165 5 @105 Proficient with Barbell
Front Squat 325 245 5 @ 155 Proficient with Barbell
Back Squat 385 290 5 @185 Proficient with Barbell
KBS 21 @70 (American) 21 @53 (American) 21 @35 (American) Proficient with Russian Swing @18lbs
Deadlift 455 340 5 @215 Proficient with Barbell
Levels L4 L3 L2 L1
400M Run 1:05 1:20 1:45 2:15
1 Min Assault Bike 40 Cal in 1 Min 30 Cal in 1 Min 22 Cal in 1 Min 15 Cal in 1 Min
500M Row 1:30 1:45 2:00 2:25