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Level | Weightlifting in KG WOMEN/MEN if you can do singles you’re good | Gymnastics, one or multiple reps if you can do singles you’re good |
RX | Back squat 53/80 Front squat 40/60 Deadlift 66/100 Press (either strict, push press or jerk) 30/45 Clean (either muscle-, power- or squat variation) 40/60 Snatch (either muscle-, power- or squat variation) 30/40v | Pull up (either strict, kipping or butterfly) Chest to bar pull up (either strict, kipping or butterfly) Push up (no knees on the ground) Handstand hold against wall (minimum 10 second hold) Wall walk Rope climb (with help of the feet) Toes to bar Pistol squat Squat below parallel |
Scaled | Back squat 35/53 Front squat 27/40 Deadlift 43/66 Press (either strict, push press or jerk) 20/30 Clean (either muscle-, power- or squat variation) 26/40 Snatch (either muscle-, power- or squat variation) 20/30 | Jumping pull up Jumping chest to bar pull up Push up (knees on the ground) Partial wall walk Rope pull-to-stand Hanging knee raises Squat below parallel |
Foundation | Foundations is een categorie waarbij je de workout volbrengt op een passende manier voor jou. We adviseren deze categorie voor nieuwelingen, zestig plussers of atleten met een blessure. |