Home Levels – Women

Levels – Women

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 12 Strict + 20 Kipping/Butterfly 2 Strict + 7 Kipping 8 Banded Strict 10 Full ROM Ring Rows
Push-Ups 30 20 8 to 20" Box 8 to 30" Box
GHDs 50 20 + 1 Min Hollow Hold + 10 T2B 35 Sit-Ups in 1 Min 20 Sit-Ups in 1 Min
T2B 10 Kipping T2B 5 Kipping T2B 10 Knees to Elbows 15 Second Lat Activation
Box Jumps 20 to 24" in 1 Min 20 to 20" in 1 Min 20 to 16" (4 Plates) in 1 Min Consistent Step-Ups
Hip Extensions 10 Glute Ham Raises 10 Hip Extensions @ 25lbs 10 Hip Extensions 20 Supermans
Wallballs 50 @14lbs to 10' 15 @14lbs to 10' 15 @10lbs to 9' 5 Full Depth @8lbs to 8'
Sit-Ups 40 in 1 Min 30 in 1 Min 20 in 1 Min 10 in 1 Min
Rope Climbs 3 to 15' in 1 Minute 1 to 15' 1 to 10' 10 Full ROM Ring Rows
HSPU 10 Strict 3 Strict 5 to 2 Ab Mats Full ROM DB Shoulder Press
Ring Dips 12 Strict 3 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 8 2 3 Strict C2B 10 Banded Pull-Ups
Ring Muscle-Ups 2 Strict + 10 Kipping 1 Strict + 2 Kipping 5 Strict Chin-Ups False Grip Hang 10 Seconds
Double Unders 100 20 Double/Single Combo 20 Singles
Burpees in a minute 25 19 15 8
Levels L4 L3 L2 L1
Shoulder Press .7xBW .5xBW .3xBW for 5 Reps Proficient with Barbell
Push Press 153 115 5 @73 Proficient with Barbell
Shoulder to Overhead 195 145 5 @97 Proficient with Barbell
Power Snatch 138 105 5 @65 Proficient with Hang Power Snatch
Squat Snatch 155 115 5 @73 Proficient with Hang Squat Snatch
Overhead Squat 175 130 5 @80 Proficient with Barbell
Power Clean 185 140 5 @88 Proficient with Hang Power Clean
Squat Clean 205 155 5 @100 Proficient with Hang Squat Clean
Bench Press BW .75xBW .5xBW for 5 Reps Proficient with Barbell
Thruster 153 115 5 @73 Proficient with Barbell
Front Squat 220 165 5 @ 105 Proficient with Barbell
Back Squat 260 195 5 @125 Proficient with Barbell
KBS 21 @53 (American) 21 @35 (American) 21 @26 (American) Proficient with Russian Swing @18lbs
Deadlift 308 230 5 @148 Proficient with Barbell
Levels L4 L3 L2 L1
400M Run 1:15 1:30 2:00 2:30
1 Min Assault Bike 30 Cal in 1 Min 23 Cal in 1 Min 17 Cal in 1 Min 13 Cal in 1 Min
500M Row 1:45 2:00 2:15 2:35