Chart-Column # 1-1 1-2 1-3 1-4 1-5

Book Page 276 288 292 300 303

FIG Level Handstands Press

Novice

1 Wall HS Pike HeSPU

2 Wall HS Box HeSPU 0.3xBW

3 Wall HS 0.425xBW

4 Free HS Wall HeSPU 0.55xBW

A

5 Free HS Wall HSPU 0.675xBW

Int.

6 Free HeSPU 0.8xBW

7 R HS Free HSPU 0.9xBW

8 1xBW

B

9 1.075xBW

Adv.

10 1-arm HS 1.15xBW

11 1.2xBW

12

C

13

Elite

14

15

16

17

Rings HS

Handstand Pushups

Rings HSPU

Wall HeSPU Negative

R Shoulder

Stand

Free HS + 4 Fingers

R Strap HS

Free HS + 3 Fingers

R Wide HSPU

Free HS + 2 Fingers

Free HS + 1 Finger

R Free HSPU

1-6 1-7 1-8 1-9 2-1 2-2 2-3

304 311 323 333 344 354 362

Back Lever

Tuck L-sit

L-sit Tuck BL

Straddle L-sit Adv Tuck BL Tuck FL

BA BB Press RTO L-sit Str BL Tuck FL

Chair Press 45 deg V-sit Str FL

Chair Illusion 75 deg V-sit Full BL

BA SB Press 100 deg V-sit BL Pullout Full FL Str FL

R Dip Press 120 deg V-sit GH Pullout Str FL RC

140 deg V-sit Full FL

155 deg V-sit Circle FL FL RC

170 deg V-sit

Manna

Bent Arm Press

Handstands

Rings Press HS

Straight Arm (SA) Press HS

L, Str-L, V, Manna

Front Lever

FL Pullups

1 leg bent L-sit

Wall Str Press

Negative

Adv Tuck FL

L-sit BA BB Press

Box Str Press

Half Lay/1 Leg BL

Adv tuck FL

Chest Roll SB Press

Str/Pike Press

Half Lay/1 Leg FL

Adv Tuck RC

R BA BB Press

L-sit/Str-L Str Press

HS to EL to HS

SA FL to Inv

PB Dip SB Press

R BA SB Press

R SA L-sit Str Press

BA Pullup to BL

SA Hang to Inv

R HS to EL to HS

R SA Str-L Str Press

HS Lower to BL

R Dip SB Press

2-4 2-5 2-6 2-7 2-8 2-9 3-1 3-2

369 374 379 387 388 399 410 424

Rowing Pullups Iron Cross

R Row

Pullup 1xBW Bar Pullup

L-Pullup R L-Pullup 1.175xBW Frog Stand

Pullover Clap Pullup Tuck PL

1.50xBW Tuck PL

1.65xBW

1.775xBW Str PL

OAC 1.9xBW

2xBW Str PL

2.1xBW Cross to BL Full PL

Full PL

R Pullups + OAC

Weighted Pullups

Explosive Pullups

Planche (PB/FL)

Ring Planche

Jumping Pullup

Recomm. PRE-REQs

In Gray

Negative Pullup

Kipping Pullup

R Wide Row

Frog Stand

Kipping Clap Pullup

SA Frog Stand

R Archer Row

SA Frog Stand

Str 1-arm Row

R Wide L-Pullup

Clap L-Pullup

Adv Tuck PL

1-arm Row

R Archer Pullup

Kipping Back Clap

Pullup

OAC Negative

Ab Slap L-Pullup

Adv Tuck PL

Leg Slap L-Pullup

Assisted Cross Pulls

Half Lay/1 Leg PL

OAC + 15 lbs

Leg Slap Pullup

Iron Cross Hold

OAC + 25 lbs

Back Clap Pullup

SA Str PL to HS

Half Lay/1 Leg PL

Iron Cross Pullout

SA Hang to BL

SA from PL to HS

Butterfly Mount

SA SB to HS

Support to Hang to Cross

SA from PL to HS

3-3 3-4 3-5 3-6 3-7 3-8 3-9

431 437 439 452 457 463 471

Pushups Dips Ring Dips Weighted Dips

Floor PU Support Hold

Support Hold

R Wide PU PB Dip 1xBW

R PU L-dip R Dip 1.2xBW

RTO PU R L-dip 1.375xBW

R Wide Dip 1.55xBW

1.7xBW

1-arm Dip 1.85xBW

1-arm Dip 2xBW

Str PL PU Wall PPPU 2.125xBW

2.25xBW

Str PL PU

Maltese

PB/FL PL Pushups

Ring PL Pushups

1-arm Pushups

PB Jumping

Dip

Diamond PU

PB Dip Negative

R Dip Negative

Elevated 1-arm PU

45 deg Dip

Tuck PL PU

RTO Archer PU

Str 1-arm PU

RTO 40 deg PPPU

R Str 1-arm PU

RTO 45 deg Dip

Adv Tuck PL PU

Tuck PL PU

RTO 60 deg PPPU

SB 1-arm PU

RTO 75 deg Dip

RTO Maltese PU

Ring SB 1-arm PU

RTO 90 deg Dip

Adv Tuck PL PU

RTO 90+30 Dip

R Wall PPPU

RTO 90+50 Dip

Half Lay/1 Leg PL

PU

Wall Maltese PU

RTO 90+65 Dip

R Wall Maltese PU

RTO 90+75 Dip

Full PL PU

Half Lay/1 Leg PL

PU

RTO 90+82 Dip

RTO 90+86 Dip

Full PL PU

RTO 90+88 Dip

4-1 4-2 4-3 4-4

472 487 491 493

Muscle Ups (MU) Elbow Levers (EL) Flag Ab Wheel

25s Plank

MU Negative 60s Plank

Kipping MU 1-arm/1-leg Plank

Muscle-up 2-arm EL Tuck Flag Kneeling Ab Wheel

Wide/No FG MU R 2-arm EL Adv Tuck Flag Ab Wheel on Ramp

Strict Bar MU 1-arm Str EL Str Flag

L-sit MU 1-arm SB EL Full Flag Full Ab Wheel

OA Straight MU Ab Wheel + 20lbs

1-arm Ab Wheel

FL MU str PL

SB Rotation to HS

Butterfly Mount

Elevator

Standing Negative Ab Wheel

Felge backward SB to support

Felge Backward SB to HS

4-5 4-6 4-7

496 499 509

Ring Full Statics Ring Kip Skills Ring Felge Skills

RTO L-sit

RTO Str-L Kip to support

Back Lever Back kip to support

Front Lever

Ring 90 deg V-Sit SA kip to L-sit

Iron Cross/Str PL

Full Planche

Inverted Cross

Felge forward piked to support

Felge backward pike to support

SA back kip to support

Felge forward straight to support

Back kip to handstand

Felge backward straight to support

Felge backward SB to HS

SA kip to V-sit/kip cross/L-cross

Felge forward SA to cross

Back kip to cross/L-cross

Felge forward SA to str PL

Back kip to straddle PL

Felge forward SA SB to HS

List of AbbreviationsAbbreviation Meaning

HS HandstandHeSPU Headstand PushupHSPU Handstand Pushup

R RingsRTO Rings Turned OutBW Body WeightBA Bent ArmBB Bent BodySA Straight ArmSB Straight BodyFL Front Lever (can also mean 'Floor')BL Back LeverInv Inverted HangStr Straddle

OAC One Arm ChinupPL PlanchePB Parallel BarsAdv AdvancedPU Pushup

PPPU Pseudo Planche PushupGH German HangRC Rope ClimbOA One Arm

Chart-Column #

Book Page

FIG Level Circular Pull

Novice

1

2 Prone

3 Prone + 20lbs

4 Tuck 180 Headstand

A

5

Int.

6

7 Straddle 180

8

B

9 Handstand Horizontal

Adv.

10 Full 360

11

12

C

13

Elite

14

15

16

17

Reverse Leg Lifts

Pelican Pushups

Prone Straddle

45 Degree Incline

Tuck 360 / Adv Tuck

180

60 Degree Incline

Adv Tuck 360

Headstand + 20lbs

Elevated Headstand

Horizontal on Knees

Half Lay 180 /

Straddle 360Half Lay 360 / Full

180

Handstand + 20lbs

Inverted Muscle Up