Beginner
Level 1 of 63 exercises
Rings
3 exercises
Rings
3 exercises

Incline shoulder row
or Dip station, Parallel bars +2

Hanging plank
or Dip station, Parallel bars +2

Incline row
or Dip station, Parallel bars +2
Novice
Level 2 of 610 exercises
Rings
9 exercises
Rings
9 exercises

Hanging prone plank
or Dip station, Parallel bars +2

Shoulder row
or Dip station, Parallel bars +2

Hanging plank shoulder circles
or Dip station, Parallel bars +2

Horizontal row
or Dip station, Parallel bars +2

Jackknife pullup
or Plyo Box, Chair +9

Leg-assisted pullup
or Dip station, Parallel bars +2

Inverted shrugs
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
Row bar
1 exercise
Row bar
1 exercise

Korean curls
Intermediate
Level 3 of 611 exercises
Rings
8 exercises
Rings
8 exercises

Decline row
or Dip station, Parallel bars +5

Tuck back lever
or Dip station, Parallel bars +3

Wide row
or Dip station, Parallel bars +2

Incline straddle one-arm row
or Dip station, Parallel bars +2

Weighted horizontal row
or Weight vest, Dip station +3

Incline one-arm row
or Dip station, Parallel bars +2

Advanced tuck back lever
or Dip station, Parallel bars +3

Tuck front lever
or Dip station, Parallel bars +6
Row bar
3 exercises
Row bar
3 exercises

Single bar L-sit

Single bar dip

Bent-legs bar biceps curl
Advanced
Level 4 of 612 exercises
Rings
11 exercises
Rings
11 exercises

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

One-leg back lever
or Dip station, Parallel bars +3

Straddle back lever
or Dip station, Parallel bars +3

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

Half-straddle front lever
or Dip station, Parallel bars +6

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

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

Half layout back lever
or Dip station, Parallel bars +3

Straddle front lever
or Dip station, Parallel bars +6

Straddle one-arm row
or Dip station, Parallel bars +2

Hanging tuck windshield wiper
or Dip station, Parallel bars +6
Row bar
1 exercise
Row bar
1 exercise

Korean dip
Elite
Level 5 of 66 exercises
Rings
6 exercises
Rings
6 exercises

Back lever
or Dip station, Parallel bars +3

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

One-arm row
or Dip station, Parallel bars +2

Hanging windshield wiper
or Dip station, Parallel bars +6

Front lever
or Dip station, Parallel bars +6

Straddle front lever row
or Dip station, Parallel bars +6
Herculean
Level 6 of 61 exercise
Rings
1 exercise
Rings
1 exercise

Front lever row
or Dip station, Parallel bars +6

