The Skill Levels

Assess your athletic skill levels

Level 1 (Novice)

Pushups – M 15/W 10 reps  to a tire
Squat – 30 reps in 60 seconds
Getup – Quarter Turkish Getup 20/15
Run to Sessions in 2 minutes
Deadlift w/kettlebell 5x  M 48k/W 32k
Goblet Squat – 5x M 20k/ W16k
Plank – 30 seconds
Ring row – M 10/W 5
Hanging Knee Raise – hold for 30 seconds

Level 2 (Beginner)

Push-ups –  M 15/W 10 Chest to lacrosse ball
Squat – 40 in 60 seconds
Full Turkish Getup M 25#/W 20#
Jump rope – 250 Single Unders in 2 minutes
Run to Session in 1:45
Kettlebell Swing – 15x M 24k/W 16k
Double Kettlebell Front Squat – 5x M 16k/W 12k
Handstand – 30 second hold against wall
Deadlift – 1 rep at bodyweight
Chinup or Pullup – M 3/W 1

Level 3 (Intermediate)

Ring Pushup – M 10/W 5 feet and hands on same plane
Double Unders – 10 Mixed with Single Unders
Barbell Clean + Push Press – 1 rep at M 75%/W 50% of bodyweight
Back Squat – 5 reps at bodyweight
Deadlift – 1 rep at 1.5x bodyweight
Handstand Pushup – M 5/W 3 (women to 1 Abmat)
Pullup – M 8/W 5
Strict Hanging Leg Raise – 5 to the bar or 10 above parallel leg lifts
Ring Support – hold for 45 seconds
Conditioning – In under 8:30 3 Rounds Run 400 yards 20 Wall Ball Shots 20/14

Level 4 (Advanced)

Thrusters – 45x M 95/W 65 in under 4 minutes
Double Unders – 25
Unbroken Clean + Jerk – 3 reps at bodyweight/75% of bodyweight
Backsquat 1 rep at 1.5x bodyweight
Deadlift 1 rep at 2x bodyweight
Pullups – M 20/W 10 w/controlled kip
Toes to bar – 10
Unbroken Ring Dips – M 8/W 5
Burpees – 50 in under 3 minutes
Sandbag Getups – 50x at ~50% of bodyweight in under 10 minutes

FREE SESSION!

Come meet us and see the facility. We will talk about your current fitness level, experience, goals, and expectations. We will tailor a complimentary workout to you and let you experience what MVMNT Gym is all about.

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