Beginner
Level 1 of 61 exercise
Rings
1 exercise
Rings
1 exercise

Incline row
or Dip station, Parallel bars +2
Novice
Level 2 of 65 exercises
Rings
5 exercises
Rings
5 exercises

Shoulder row
or Dip station, Parallel bars +2

Horizontal row
or Dip station, Parallel bars +2

Pronated grip horizontal row
or Dip station, Parallel bars +2

Supinated grip horizontal row
or Dip station, Parallel bars +2

Rings horizontal row
Intermediate
Level 3 of 64 exercises
Rings
4 exercises
Rings
4 exercises

Tuck front lever
or Dip station, Parallel bars +6

Decline row
or Dip station, Parallel bars +5

Wide row
or Dip station, Parallel bars +2

Front lever lean
or Pullup bar, Monkey bars
Advanced
Level 4 of 68 exercises
Rings
7 exercises
Rings
7 exercises

Advanced tuck front lever
or Dip station, Parallel bars +6

One-leg front lever
or Dip station, Parallel bars +6

Straddle front lever
or Dip station, Parallel bars +6

Tuck front lever row
or Dip station, Parallel bars +6

Tuck front lever raise
or Hangboard, Doorway or unstable pullup bar +2

Advanced tuck front lever row
or Dip station, Parallel bars +6

Advanced tuck front lever raise
or Hangboard, Doorway or unstable pullup bar +2
Climbing rope
1 exercise
Climbing rope
1 exercise

Tuck front lever row rope climb
Elite
Level 5 of 67 exercises
Rings
6 exercises
Rings
6 exercises

Half layout front lever
or Dip station, Parallel bars +6

Front lever
or Dip station, Parallel bars +6

Straddle front lever raise
or Hangboard, Doorway or unstable pullup bar +2

One-leg front lever raise
or Hangboard, Doorway or unstable pullup bar +2

One-leg 360 pull

Half layout front lever raise
or Hangboard, Doorway or unstable pullup bar +2
Climbing rope
1 exercise
Climbing rope
1 exercise


