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Level | Weightlifting in KG WOMEN/MEN If you can do singles you’re good. | Gymnastics & Endurance. If you can do singles you’re good. |
RX | Back squat 53/80 Front squat 40/60 Deadlift 66/100 Press (strict, push press or jerk) 30/45 Clean (muscle-, power- or squat variation) 40/60 Snatch (muscle-, power- or squat variation) 30/40 Bench press 30/45 Dumbbell movements 15/22,5 | Pull up (either strict, kipping or butterfly) Chest to bar pull up (either strict, kipping or butterfly) Handstand push-up (with 1 ab mat) Wall walk Rope climb (with help of the feet) Toes to bar Squat below parallel Box jumps/overs (51/61cm) Double unders |
Scaled | Back squat 35/53 Front squat 25/40 Deadlift 43/66 Press (strict, push press or jerk) 20/30 Clean (muscle-, power- or squat variation) 25/40 Snatch (muscle-, power- or squat variation) 20/30 Bench press 20/30 Dumbbell movements 10/15 | Jumping pull up Jumping chest to bar pull up Hand release push-up (push up to plank position) Partial wall walk Rope pull-to-stand Hanging knee raises Squat below parallel Box step ups/overs (51/61cm) Single unders |
Foundations | 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. |