Beginner
Level 1 of 67 exercises
Rings
5 exercises
Rings
5 exercises

Incline shoulder row
or Dip station, Parallel bars +2

Active hang
or Hangboard, Doorway or unstable pullup bar +2

Straight-arm hang
or Hangboard, Doorway or unstable pullup bar +2

Hanging plank
or Dip station, Parallel bars +2

Incline row
or Dip station, Parallel bars +2
Cable machine
1 exercise
Cable machine
1 exercise

Lat pulldown
Yoga block
1 exercise
Yoga block
1 exercise

Crow pose with head support
Novice
Level 2 of 611 exercises
Rings
11 exercises
Rings
11 exercises

Bent-arm hang
or Hangboard, Doorway or unstable pullup bar +2

Band-assisted rings pullup
or Long resistance band, Hangboard +3

Pullup eccentric
or Hangboard, Doorway or unstable pullup bar +2

Band-assisted pullup
or Long resistance band, Hangboard +3

Shoulder row
or Dip station, Parallel bars +2

L-sit dead hang
or Hangboard, Doorway or unstable pullup bar +2

Horizontal row
or Dip station, Parallel bars +2

L-sit active hang
or Hangboard, Doorway or unstable pullup bar +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 68 exercises
Rings
7 exercises
Rings
7 exercises

Pullup
or Hangboard, Doorway or unstable pullup bar +2

Neutral grip pullup
or Hangboard, Doorway or unstable pullup bar +2

Chinup
or Hangboard, Doorway or unstable pullup bar +2

Rings pullup

Weighted pullup
or Weight vest, Ankle weight +5

Decline row
or Dip station, Parallel bars +5

Wide row
or Dip station, Parallel bars +2
Pullup bar
1 exercise
Pullup bar
1 exercise

Close grip pullup
Advanced
Level 4 of 61 exercise
Pullup bar
1 exercise
Pullup bar
1 exercise




