Skills
Pick a skill and follow the progression. Move to the next step when you hit the goal.
pullbeginner
Pull-up
The foundation of upper-body pulling strength. Builds the lats, biceps and grip.
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pushbeginner
Dip
Heavy compound push for chest, triceps and front delts.
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staticintermediate
Handstand
The cornerstone of balance and shoulder strength.
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pullintermediate
Muscle-up
Transition from below the bar to above. Pull + dip in one motion.
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corebeginner
L-sit
Isometric core hold on parallel bars or floor.
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legsintermediate
Pistol Squat
Single-leg squat to full depth. Demands strength, mobility and balance.
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staticadvanced
Front Lever
Body horizontal under the bar, facing up. Pure lat and core strength.
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staticadvanced
Back Lever
Body horizontal under the bar, facing down. Builds biceps and shoulder stability.
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staticadvanced
Planche
Body parallel to the ground, supported only by the hands. The king of straight-arm push.
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staticadvanced
Human Flag
Body horizontal off a vertical pole. Pure oblique and shoulder strength.
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pushadvanced
Handstand Push-up
Vertical pressing strength. Builds massive shoulders.
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pulladvanced
One-arm Pull-up
The ultimate pulling feat. One arm, full bodyweight, dead hang to chin over bar.
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