gymnastics - overcoming gravity
TRANSCRIPT
Novice
1 Wall HS Pike HeSPU Tuck L-sit JumpingPullup
Recomm.PRE-
REQs InGray
Floor PUPB
JumpingDip
SupportHold
2 Wall HS Box HeSPU 0.3xBW 1 leg bent L-sit R Row Negative
PullupKippingPullup
DiamondPU
PB DipNegative
SupportHold 25s Plank
3 Wall HS Wall HeSPUNegative
0.425xBW L-sit Tuck BL R Wide
Row Pullup 1xBW Bar Pullup FrogStand R Wide PU PB Dip R Dip
Negative 1xBW MU Negative 60s Plank
4 Free HS Wall HeSPU 0.55xBW Straddle L-sit Adv TuckBL Tuck FL L-Pullup R L-
Pullup 1.175xBWKipping
ClapPullup
SA FrogStand Frog Stand R PU L-dip R Dip 1.2xBW Kipping MU 1-arm/1-leg Plank
A
5 Free HSR
ShoulderStand
Wall HSPU 0.675xBW BA BB Press
Wall StrPress
NegativeRTO L-sit Str BL Adv Tuck
FL Tuck FL R ArcherRow Pullover Clap
Pullup Tuck PL SA FrogStand RTO PU Elevated
1-arm PU45 deg
Dip R L-dip 1.375xBW Muscle-up 2-arm EL Tuck Flag Kneeling Ab Wheel RTO L-sit
Int.
6 Free HS + 4Fingers
R StrapHS
FreeHeSPU 0.8xBW L-sit BA BB
Press Chair Press Box StrPress 45 deg V-sit Half Lay/1
Leg BL Str FL Adv tuckFL
Str 1-armRow
R Wide L-Pullup 1.50xBW Clap L-
PullupAdv Tuck
PL Tuck PL Tuck PLPU
RTOArcher PU
Str 1-armPU R Wide Dip 1.55xBW Wide/No FG MU R 2-arm EL Adv Tuck Flag Ab Wheel on Ramp RTO Str-L Kip to support Felge forward
piked to support
7 Free HS + 3Fingers R HS Free HSPU R Wide
HSPU 0.9xBW Chest Roll SBPress
ChairIllusion
Str/PikePress 75 deg V-sit Full BL Half Lay/1
Leg FLAdv
Tuck RC1-armRow
R ArcherPullup 1.65xBW
KippingBack Clap
Pullup
RTO 40deg PPPU
R Str 1-arm PU
RTO 45 degDip 1.7xBW Strict Bar MU 1-arm Str EL Str Flag Standing Negative
Ab Wheel Back Lever Back kip to support Felge backwardpike to support
8 Free HS + 2Fingers 1xBW BA SB Press R BA BB
PressL-sit/Str-LStr Press 100 deg V-sit BL Pullout Full FL Str FL OAC
Negative 1.775xBW Ab Slap L-Pullup Str PL Adv Tuck
PLAdv Tuck
PL PUTuck PL
PURTO 60
deg PPPUSB 1-arm
PU 1-arm Dip RTO 75 degDip 1.85xBW L-sit MU 1-arm SB EL Full Flag Full Ab Wheel Front Lever
B
9 Free HS + 1Finger
R FreeHSPU
1.075xBW
HS to EL toHS R Dip Press 120 deg V-sit GH Pullout SA FL to
InvStr FL
RC OAC 1.9xBW Leg SlapL-Pullup
AssistedCross Pulls
Half Lay/1Leg PL
RTOMaltese PU
Ring SB1-arm PU 1-arm Dip RTO 90 deg
Dip 2xBW OA Straight MU Ab Wheel + 20lbs Ring 90 deg V-Sit SA kip to L-sit
Adv.
10 1-arm HS 1.15xBW PB Dip SBPress
R BA SBPress
R SA L-sitStr Press 140 deg V-sit BA Pullup to
BLSA Hang
to Inv Full FL OAC + 15lbs 2xBW Leg Slap
PullupIron Cross
Hold Str PL Str PL PU Adv TuckPL PU Wall PPPU RTO 90+30
Dip 2.125xBW Felge backward SBto support 1-arm Ab Wheel Iron Cross/Str PL SA back kip to
supportFelge forward
straight to support
11 1.2xBW R HS to ELto HS
R SA Str-LStr Press 155 deg V-sit HS Lower to
BL Circle FL FL RC OAC + 25lbs 2.1xBW Back Clap
Pullup Cross to BL Full PL R WallPPPU
RTO 90+50Dip 2.25xBW FL MU str PL Back kip to
handstandFelge backward
straight to support
12 R Dip SBPress 170 deg V-sit SA Str PL
to HSHalf Lay/1
Leg PL
Half Lay/1Leg PL
PU
Str PLPU
WallMaltese PU
RTO 90+65Dip
Felge BackwardSB to HS
Felge backward SBto HS
C
13 Manna Iron CrossPullout
R WallMaltese PU
RTO 90+75Dip
SA kip to V-sit/kipcross/L-cross
Felge forward SAto cross
Elite
14 SA Hang toBL
SA fromPL to HS Full PL Full PL
PU
HalfLay/1 Leg
PL PU
RTO 90+82Dip SB Rotation to HS Full Planche Back kip to cross/L-
crossFelge forward SA
to str PL
15 ButterflyMount
SA SB toHS
RTO 90+86Dip Butterfly Mount Back kip to straddle
PLFelge forward SA
SB to HS
16Support to
Hang toCross
SA fromPL to HS
Full PLPU
RTO 90+88Dip Inverted Cross
17 Maltese Elevator
Chart-Column # 1-1 1-2 1-3 1-4 1-5 1-6 1-7 1-8 1-9 2-1 2-2 2-3 2-4 2-5 2-6 2-7 2-8 2-9 3-1 3-2 3-3 3-4 3-5 3-6 3-7 3-8 3-9 4-1 4-2 4-3 4-4 4-5 4-6 4-7Book Page 276 288 292 300 303 304 311 323 333 344 354 362 369 374 379 387 388 399 410 424 431 437 439 452 457 463 471 472 487 491 493 496 499 509
FIG Level Handstands RingsHS
HandstandPushups
RingsHSPU Press
Bent ArmPress
Handstands
Rings PressHS
Straight Arm(SA) Press
HS
L, Str-L, V,Manna Back Lever Front
LeverFL
Pullups Rowing Pullups R Pullups+ OAC
WeightedPullups
ExplosivePullups Iron Cross Planche
(PB/FL)Ring
PlanchePB/FL PLPushups
Ring PLPushups Pushups 1-arm
Pushups Dips Ring Dips Weighted Dips Muscle Ups (MU) Elbow Levers (EL) Flag Ab Wheel Ring Full Statics Ring Kip Skills Ring Felge Skills