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 4-7 Book 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 Handstands Rings HS Handstand Pushups Rings HSPU Press L, Str-L, V, Manna Back Lever Front Lever FL Pullups Rowing Pullups R Pullups + OAC Weighted Pullups Explosive Pullups Iron Cross Planche (PB/FL) Ring Planche 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 Floor PU PB Jumping Dip Support Hold Diamond PU PB Dip Negative Support Hold R Wide PU PB Dip R Dip Negative 1xBW MU Negative 60s Plank R PU L-dip R Dip 1.2xBW Kipping MU 1-arm/1-leg Plank 45 deg Dip FIG Level Novice 1 Wall HS Pike HeSPU 2 Wall HS Box HeSPU 0.3xBW 1 leg bent Lsit 3 Wall HS Wall HeSPU Negative 0.425 xBW L-sit 4 5 Free HS Wall HeSPU Free HS R Shoulder Wall HSPU Stand 6 Free HS + 4 R Strap Fingers HS 7 Free HS + 3 Fingers 8 Free HS + 2 Fingers 9 Free HS + 1 Finger A Int. 10 1-arm HS R HS 0.55xBW Free HeSPU Free HSPU R Wide HSPU R Free HSPU 11 Adv. 12 13 Tuck BL Straddle L-sit Adv Tuck BL RTO L-sit Str BL 0.675 xBW BA BB Press Wall Str Press Negative 0.8xBW L-sit BA BB Press Chair Press Box Str Press 45 deg V-sit Half Lay/1 Leg BL 0.9xBW Chest Roll SB Press Chair Illusion Str/Pike Press 75 deg V-sit Full BL 1xBW BA SB Press R BA BB Press L-sit/Str-L Str Press 100 deg V-sit BL Pullout 1.075 xBW HS to EL to HS R Dip Press 1.15xBW PB Dip SB Press R BA SB Press R SA L-sit Str Press R HS to EL to HS R SA Str-L Str Press 155 deg V-sit 1.2xBW R Dip SB Press R Row Negative Pullup R Wide Row Pullup Tuck FL L-Pullup Adv Tuck R Archer Tuck FL FL Row Pullover Str FL Adv tuck Str 1-arm FL Row Half Lay/1 Adv Leg FL Tuck RC 1-arm Row Kipping Pullup R LPullup 1xBW Bar Pullup 1.175xBW Kipping Clap Pullup Clap Pullup Frog Stand Recomm. PREREQs In Gray R Wide LPullup 1.50xBW Clap LPullup R Archer Pullup 1.65xBW Kipping Back Clap Pullup OAC Negative 1.775xBW Ab Slap LPullup Assisted Cross Pulls Str FL SA FL to Inv Str FL RC OAC 1.9xBW Leg Slap L-Pullup BA Pullup to SA Hang 140 deg V-sit BL to Inv Full FL OAC + 15 lbs 2xBW Leg Slap Pullup Iron Cross Hold HS Lower to Circle FL BL FL RC OAC + 25 lbs 2.1xBW Back Clap Pullup Cross to BL 120 deg V-sit GH Pullout SA Frog Frog Stand Stand Tuck PL Adv Tuck PL Full FL Str PL Tuck PL PU Adv Tuck Tuck PL PL PU PU Half Lay/1 Leg PL PU Str PL PU Full PL PU Half Lay/1 Leg PL PU Iron Cross Pullout Butterfly Mount SA SB to HS 16 Support to Hang to Cross SA from PL to HS Full PL Full PL PU Elevated 1-arm PU 25s Plank R L-dip 1.375xBW Muscle-up 2-arm EL Tuck Flag Kneeling Ab Wheel RTO L-sit RTO Str 1-arm Archer PU PU 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 RTO 40 deg PPPU RTO 45 deg Dip 1.7xBW Strict Bar MU 1-arm Str EL Str Flag Standing Negative Ab Wheel Back Lever Back kip to support Felge backward pike to support RTO 60 SB 1-arm RTO 75 deg 1-arm Dip deg PPPU PU Dip 1.85xBW L-sit MU 1-arm SB EL Full Flag Full Ab Wheel Front Lever RTO Ring SB RTO 90 deg 1-arm Dip Maltese PU 1-arm PU Dip Ab Wheel + 20lbs Ring 90 deg V-Sit SA kip to L-sit Iron Cross/Str PL SA back kip to support Felge forward straight to support Back kip to handstand Felge backward straight to support R Str 1arm PU 2xBW OA Straight MU RTO 90+30 Dip 2.125xBW Felge backward SB to support R Wall PPPU RTO 90+50 Dip 2.25xBW FL MU str PL Wall Maltese PU RTO 90+65 Dip R Wall Maltese PU RTO 90+75 Dip Adv Tuck Str PL PU Wall PPPU PL PU Full PL 15 17 Adv Tuck PL Str PL SA from PL to HS Elite Tuck PL RTO PU Half Lay/1 Leg PL SA Hang to BL 14 SA Frog Stand SA Str PL Half Lay/1 to HS Leg PL 170 deg V-sit Manna PB/FL PL Ring PL Pushups Pushups Jumping Pullup Tuck L-sit B C Bent Arm Straight Arm Rings Press Press (SA) Press HS Handstands HS 1-arm Ab Wheel Felge Backward SB to HS Felge backward SB to HS SA kip to V-sit/kip cross/L-cross RTO 90+82 Dip SB Rotation to HS RTO 90+86 Dip Butterfly Mount RTO 90+88 Dip Full Planche Elevator Back kip to cross/L- Felge forward SA cross to str PL Back kip to straddle Felge forward SA PL SB to HS Inverted Cross Maltese Felge forward SA to cross