Level 1- Standards


Movement

Amount

Prereq

1. Pushup

  • Women: 5+ reps
  • Men: 10+ reps
  • Plank x 30 sec.
  • Walking Plank x 30 sec.
  • Active Negative x 10 sec.
  • 4-Point Crawl x 60 sec.
  • TRX Row x 10 reps

2. Goblet Squat

  • Women:  x 5 reps, 12-16kg
  • Men: x 5 reps, 24-32kg
  • Hip, T-spine and Ankle mobility
  • 6-Point Rocking x 20
  • 4-Point Rocking x 10
  • TRX Squat x 10
  • “Face-the-Wall” Squat x 10

3. Farmer’s Carry

  • Women: 90 sec (2) 12-16kg
  • Men: 90 sec (2) 24-32kg
  • Hardstyle Plank x 10-20 sec.
  • One-Arm Suitcase Deadlift x 5/5
  • Two-Arm Suitcase Deadlift x 5

4. Turkish Get-Up

  • 10 Reps in 10 Minutes, 1 rep “On the 30 second.”
  • Women: 10 in 10 min., 8-16kg
  • Men: 10 in 10 min., 20-24kg
  • Shoulder mobility
  • Floor Press x 5/5
  • Arm-bar x 1/1
  • Get-Up to Elbow x 3/3
  • “Naked” Get-Up x 1/1

5. Two-Arm Swing

  • 100 Reps in 5 Minutes, 20 reps “On the Min.”
  • Women: 16-20kg
  • Men: 24-32kg
  • Hip Hinge x 10
  • Hardstyle Plank x 30 seconds
  • Sumo Deadlift x 5
  • Pendulum Swing x 10
  • Towel Swing x 10

Level 1 Challenge:

PART A

5RM KETTLEBELL DEADLIFT CHALLENGE

  • Use Kettlebells closest to bodyweight for Men and ¾ of bodyweight for Women.

PART B

CRAWLING CHALLENGE

> 4-Point Crawl non-stop for time
> Goal between 3-5 minutes

PART C

THE STRAIWAY TO HEAVEN

  • Swing x 10 – Squat x 10 – Pushup x 10
  • Swing x 9 – Squat x 9 – Pushup x 9
  • Swing x 8 – Squat x 8 – Pushup x 8
  • Swing x 7 – Squat x 7 – Pushup x 7
  • Swing x 6 – Squat x 6 – Pushup x 6
  • Swing x 5 – Squat x 5 – Pushup x 5
  • Swing x 4 – Squat x 4 – Pushup x 4
  • Swing x 3 – Squat x 3 – Pushup x 3
  • Swing x 2 – Squat x 2 – Pushup x 2
  • Swing x 1 – Squat x 1 – Pushup x 1

SUBMIT YOUR PROOF

Use the form below to submit the proof that you completed the Level 1 Grad Workout. Shoot yourself completing each part, upload to the video website of your choosing (youtube, vimeo, etc.), and include the link in the form below. Once approved, you’ll gain access to Level 2.

Please input the url of your Proof of Completion Video. This could be a youtube, vimeo, facebook, or other uploaded format.