01 Push Which best describes your current pushing ability? This progression combines floor pushing, bench strength, and inverted pushing preparation: controlled feet-on-wall setup → wall walk → chest-to-wall handstand. Meet every standard in the level. Strict push-ups finish within one inch of the floor with full lockout and an organized body line.
Level 0 · Starting Point Not yet able to perform one strict floor push-up or place both feet on the wall to begin a wall-walk progression with control. Level 1 · Foundation 1–4 strict floor push-ups, a controlled feet-on-wall setup as the starting position for a wall walk, AND a bench press of at least 0.5× bodyweight. Level 2 · Capable 10–15 strict floor push-ups, 1 controlled wall walk, AND a bench press of at least 0.75× bodyweight. Level 3 · Peak 20 strict floor push-ups, 3 controlled wall walks, a chest-to-wall handstand, AND a bench press of at least 1× bodyweight.
02 Pull What is your highest clean pulling standard? A strict pull-up starts in a full hang, finishes with the chin over the bar, and uses no kip.
Level 0 · Starting Point No strict pull-up yet; may be training hangs, rows, or controlled negatives. Level 1 · Foundation 1–2 strict pull-ups. Level 2 · Capable 3–10 strict pull-ups or a clean, lightly weighted pull-up. Level 3 · Peak 3 clean weighted pull-ups with approximately 50% bodyweight added.
Domain 03 Mobility & Positions Range, control, balance, and strength in key positions.
05 Ankle Mobility Using your more limited ankle, how far can you complete a knee-to-wall test? Keep the front heel flat and measure the distance from the big toe to the wall.
Level 0 · Starting Point Less than 3 cm, including if the knee cannot reach the wall with the toes nearly touching it. Level 1 · Foundation 3–5 cm. Level 2 · Capable 6–9 cm. Level 3 · Peak At least 10 cm on both sides without a major side-to-side difference.
06 Deep Squat What is your highest clean deep-squat standard? Use the deepest position you can control while keeping the heels planted unless the level states otherwise.
Level 0 · Starting Point Chair squat, partial depth, or substantial support is needed. Level 1 · Foundation Can reach parallel, or can go deep only with the heels elevated. Level 2 · Capable Comfortable 30-second deep-squat hold with heels down. Level 3 · Peak 60-second hold plus 5 controlled full-depth reps with heels down.
07 Shoulder Overhead How far can your arms travel overhead while standing? Keep the elbows straight and the ribs controlled.
Level 0 · Starting Point Arms stop around 45° above horizontal or cannot move meaningfully overhead. Level 1 · Foundation Arms reach overhead but remain well in front of the ears. Level 2 · Capable Biceps reach the ears with straight elbows and controlled ribs. Level 3 · Peak Arms travel behind the ears without elbow bend or rib flare.
08 ATG Split Squat What is your highest controlled ATG split-squat standard? The rear knee never touches the floor. Preserve rear-hip extension, front ankle mobility and hip flexion, pelvic control, an upright torso, and balance.
Level 0 · Starting Point Cannot enter the position with control, or can only use partial range with hand support and front-foot elevation. Level 1 · Foundation Deep position with support or elevation, but the back knee bends, rear-hip extension is lost, the torso tips, or balance breaks down. Level 2 · Capable Full position on an elevated front foot without hand support, with the rear knee suspended. Level 3 · Peak 5 controlled reps per side from the floor while preserving every standard.
09 Pike With straight knees, what is your deepest controlled pike? Keep both knees straight and use the furthest position you can reach without forcing it.
Level 0 · Starting Point Hands remain above the knees or reach the shins. Level 1 · Foundation Hands reach the ankles or toes. Level 2 · Capable Fingertips or palms reach the floor. Level 3 · Peak Palms reach the floor comfortably with the torso moving toward the thighs.
10 Bridge What is your highest controlled bridge standard? Choose a level you can perform without pain and while maintaining control.
Level 0 · Starting Point Cannot lift into a floor bridge yet; may be using an introductory wall-bridge progression. Level 1 · Foundation Small floor-bridge lift, but the position is short and feels extremely heavy. Level 2 · Capable Elevated bench bridge OR a controlled floor bridge with bent or straight arms. Level 3 · Peak High straight-arm bridge with shoulders opening toward or beyond the hands, hips elevated, and weight controlled between arms and legs.
Educational only—not medical advice or diagnosis. Do not attempt a new max for this assessment. Stop if a movement causes pain or concerning symptoms.