•One Arm Push-up

• Mínimo necessário:
1. Fazer push-ups com facilidade.
• Conseguir fazer diamond push-ups.
• Conseguir fazer push-ups com os pés elevados.
• Conseguir fazer bench dips.
• Conseguir fazer dips.
• Fazer Shoulder Tap.
• Fiendly Hand Tap
• T-push up
• Push up Knucle(punho fechado).
• Pseudo Planche push up
• push up walk eleved
• push up walk one leg eleved
• push up walk one leg eleved with weithg
• Clap push up
• Elbow push up
• Typewriter push up
• Archer push up
• Ring push up
• Calp shoulder push up
• Basketball eleved push up
• Archer push Basketball eleved
• Basketball push up
• One arm push up(ir fechando as penas)
• Muai thay push up
• archer ring push up
• Jack Lalanne psu hup
• Basketball one arm push u
• One arm ring push up
• Triple cap push up
• Ring Flies/ chest fly on ring

Referencia: http://greatist.com/fitness/bodyweight-push-up-variations
http://www.beastskills.com/one-arm-pushup/

One Arm Chin-up e Pull-up

• Scapular pull up(com pesos)
• Pull up.
• Ring pull up
• Unleve Pull up.
• False Grip pull up
• Alterned grip pull up.
• Close grip pull ups
• Typewriter pulll up
• Archer pull ups
• Archer Shoulder pull up
• Clap pull up
• Assisted towell pull up
• Back clap pull up
• Uneven hand one arm
• Towell pull up(or rope pull up)
• Pull up on chest
• Pull up on Abs
• Negative One arm pull up
• One arm pull up
• One arm ring pull up
Paralelas
• Dips
• Scapular Dips
• Walking dips
• Uneven Dips
• Knee Trucked dips
• Single bar dips
• Russian dips
• Impossible dips
• Single bar to normal dips
• Ring dips
• Gironda V dips
• Gironda dips
• Korean dips
• Clap dips
• 180º dips
• Swing trucked planche dips
• Bungarian dips
• Archer dips
• RTO dips
• Planche dips

Stands
• Frog HeadStand
• Frong Stand
• Advanced FrogStand
• Truck Tittibhasana
• Tittibhasana Firefly Pose
• HeadStand
• Elblow Stand
• Scapular HandStand
• Tuck Handstand
• 180º HandStand
• 360º HandStand
• HandStand
• Diamond HandStand
• HandStand pushup
• Uneven HandStand pushup
• Shoulder tap handstand

• Leg tap handstand

• One arm handstand
•

L-sit
• Leg lift floor
• Leg lift hold
 • Plank
• Advanced plank
• One leg hold
• Forearm hold trucked l-sit
• L-sit trucked
• One leg trucked l-sit
• Forearm straddle l-sit
• Straddle l-sit
• Forearm l-sit
• L-sit PB
• Trucked l-sit floor
• Floor l-sit
• Ring l-sit
• Floor v-sit
• Ring v-sit

Dragon flag
• L-sit’s
• Floor leg lift
• Hanging leg lift
• Trucked Dragon flag
• One leg Dragon flag
• Straddle Dragon flag
• Negative Dragon flag
• Dragon flag
• Dragon flag hold

Front Lever
• L-sit
• Trucked front lever raises
• Trucked front lever
• Advanced Trucked front lever
• Dragon flag
• Trucked front lever to front lever raises
• One leg Advanced Trucked front lever
• One leg front lever
• Negative front lever
• front lever raise
• front lever

Back Lever
• Skin the cat
• Back extensions
• Back lever australian pull up
• Back lever pul up
• Truck back lever lift
• Truck back lever
• Advanced Truck back lever
• One leg back lever
• Straddle back lever
• back lever
• one arm back lever
Planche
• Skin the cat/front lever, backlever,v-sit,handstand
• Truck planche
• Advanced truck plance
• Truck planche push up
• Advanced truck plance push up
• Straddle planche
• One leg planche
• planche

Plank

• Plank
• Decline plank
• ONE-LEG PLANK
• ONE-ARM ONE-LEG PLANK
• SUPERMAN PLANK
• ONE ARM ONE LEG SUPERMAN PLANK
•

Level One – Healthy Beginner (0-12 months)

Level one guidelines are milestones that can be attained by an

untrained, sedentary individual within their first 12 months of
training (assuming they are free of any serious injuries or health
conditions). This level is the minimum standard for a healthy lifestyle
and lays the foundation for basic strength gains in the following years.
This basic strength will translate over into more rapid increases in
capabilities.

Level Two – Intermediate Athlete (1-2 years)

Level two guidelines can be attained within 1-2 years after level one
has been reached. These skills should be considered normal for a
healthy athlete that is pursuing increased performance. The
translation from one skill to another is still very high here, so working
towards a few goals will also help other goals advance towards level
three.

Level Three – Advanced Athlete (2-4 years)

Level three guidelines can be reached within 2-4 years after level one
has been reached. This is an appropriate level of general fitness for
those who would like to perform for long periods of time and possess
a high level of strength. Taking part in high intensity sports such as
parkour, combat, or highly competitive sports while possessing the
abilities of level three allows for a higher degree of participation while
mitigating the risk of injury. Athletes that posses many level three
skills will get the most out of their training as they are able to train
continuously with few injuries and work on technique consistently
and without interruption. Most individuals can obtain most, if not all,
of level three skills with proper programming and dedication.
Level Four – Specialized Athlete

After reaching level three, some trainees may choose to take certain
skills to the next level. Most level four guidelines entail specialized
training that will not allow for other goals to be included in the
athletes program. For example, pursuing a straddle planche will
require consistent, hard training that may make another goal, such as
a competitive 5k run, unrealistic to simultaneously pursue. An athlete
can work toward level four without sacrificing level three
accomplishments, but usually only a small number of level four skills
can be attained for each individual.

Level Five – Highly Specialized Athlete

To reach level five in many of these skills takes a combination of

superior genetics, dedication, and intellect. While level five is not
necessarily a world class athlete, most people will not be able to
perform many level five skills without sacrificing performance in
other domains. By the time the athlete is at level five, thousands of
reps/runs/holds will have been performed; years of experience will
have been established towards this goal; and the athlete may progress
beyond level five towards a world class level. By even striving for a
level five skill shows remarkable determination and drive.

Nomenclature
AW Against Wall
B Bar
BW Bodyweight
DH Dead hang
DPU Deadhang Pull Ups
FS Free Standing
G On Ground
HSPU Handstand Push Ups
KPU Kipping Pull Ups
OAH One Arm Handstand
PB Parallel Bars or Parallettes
R Rings
ROM Range of Motion
RTO Rings Turned Out
SL Straight Legs
SA Straight Arms

___________________________________________________
___________________________

Metabolic conditioning

Locomotive tests

Run (100m)

Level one – 20 sec.

Level two – 16 sec.
Level three – 13 sec.
Level four – 11.5 sec.
Level five – 10.5 sec.
World Record – 9.58 sec. (Usain Bolt, Jamaica)

Run (400m)

Level one – 120 sec.

Level two – 85 sec.
Level three – 60 sec.
Level four – 54 sec.
Level five – 48 sec.
World Record – 43.18 sec. (Michael Johnson, USA)

Run (5000m)

Level one – 36:00

Level two – 24:00
Level three – 18:00
Level four – 15:40
Level five – 14:00

World Record – 12:37 (Kenenisa Bekele, Ethiopia)

Rowing (500m)1

Level one – 150 sec.

Level two – 110 sec.
Level three – 90 sec.
Level four – 83 sec.
Level five – 80 sec.
World Record – 75 sec.

Rowing (2000m)1
Level one – 12:00
Level two – 9:00
Level three – 7:45
Level four – 6:50
Level five – 6:20

World Record – 5:36.6

Bodyweight skills and Gymnastics

Pushing

Push ups:

Level one – 5 push up

Level two – 20 push ups (R)
Level three – 5 tuck planche push ups (PB)
Level four – 5 straddle planche push ups (G)
Level five – 1 planche push up (G)
Dips (begin some weighted dip work at level two)

Level one – 3 (PB)

Level two – 10 (PB)
Level three – 30 (R, full ROM)
Level four – 15 (RTO and held at 45 degrees past parallel)
Level five – 15 (RTO and held at 45 degrees past parallel, straight
body, leaning forward at 45 degrees)

Planche progressions:

Level one – 15 sec. (Frog)

Level two – 15 sec. (Tuck)
Level three – 10 sec. (Advanced Tuck)
Level four – 5 sec. (Straddle)
Level five – 3 sec. (Lay)

Pulling

Pull ups (begin some weighted pull up work at level two)

Level one – 3 KPU (chin over bar)

Level two – 20 KPU, 12 DPU (chin over bar)
Level three – 40 KPU, 20 DPU (chest to bar, move on to weighted pull
ups)
Level four – 25 DPU to lower sternum (move on to weighted pull ups)
Level five – 25 DPU to belly button (move on to weighted pull ups)

One arm pull up/chin up:

Level one – n/a

Level two – n/a
Level three – 10 sec. one arm pull up/chin up negative
Level four – 1 (each arm)
Level five – 5 (each arm)

Back lever:

Level one – 1 skin the cat (piked with straight legs)

Level two – 10 sec. (advanced tuck)
Level three – 12 sec. (half lay)
Level four – 10 sec. (lay)
Level five – 20 sec. (lay)

Front lever:

Level one – 1 skin the cat (piked with straight legs)

Level two – 10 sec. (advanced tuck)
Level three – 8 sec. (half lay)
Level four – 5 sec. (lay)
Level five – 12 sec. (lay)

Handstands
Handstand hold

Level one – 60 sec. (AW)

Level two – 120 sec. (AW), 15 sec. (FS)
Level three – 45 sec. (FS)
Level four – 10 sec. (OAH, fingertip assist)
Level five – 5 sec. (OAH)

HSPU:

Level one – n/a

Level two – 5 (AW, G)
Level three – 2 (full ROM, AW, PB), 15 HSPU (AW, G)
Level four – 15 (full ROM, AW, PB), 2 (FS, PB)
Level five – 15 (FS, PB)

Handstand press

Level one – Headstand press (elephant press)

Level two – 2 press to handstand (G, any method)
Level three – 2 straddle presses to handstand (G, SA, SL)
Level four – 5 pike presses to handstand (G, SA, SL), 1 press to
handstand (R, any method)
Level five – 3 pikes presses to handstand (R, SL)

Seats

L-sit:

Level one – 5 sec. tucked L-sit

Level two – 25 sec. L-sit
Level three – 60 sec. L-sit (G), 10 ft. L-sit walk
Level four – 30 ft. L-sit walk
Level five – 75 ft. L-sit walk

Legs

Broad Jumps:
Level one – 6 ft.
Level two – 8 ft.
Level three – 9 ft.
Level four – 10 ft.
Level five – 10.5 ft.
World Record – 12 ft. 2 in. (Arne Tvervaag, Norway)

Standing Vertical Jump:

Level one – 10 in.

Level two – 18 in.
Level three – 24 in.
Level four – 28 in.
Level five – 34 in.
World Record – 48-52 in. (Unverified and Speculative)
Standing Box Jump:
Level one – 18 in.
Level two – 30 in.
Level three – 40 in.
Level four – 50 in.
Level five – 60 in.
World Record – 58-68+ in. (Unverified and Speculative)

Pistols (each leg):

Level one – 5 step ups on 24 in. box

Level two – 5 pistols
Level three – 5 pistols +25% BW
Level four – 5 pistols +50% BW
Level five – 5 pistols +75% BW

Natural leg curls:

Level one – n/a

Level two – 1 negative – 3-5 sec.
Level three – 1 negative – 8-10 sec.
Level four – 3 concentric
Level five – 10 concentrics with eccentric

Combined push/pull

Muscle up:

Level one – n/a (work on dips and pull ups)

Level two – 1 (DH, R, RTO at top and bottom; symmetrical), 1 (bar;
symmetrical)
Level three – 10 (strict, DH, B)
Level four – 5 +25% BW (R)
Level five – 30 in 2.5 min. (R, kipping allowed), 2 with 50% BW (R)

Parkour Specific Movements

Climb up (climb up from a hanging position on the wall)

Level one – Beginner climb up (by any means necessary)
Level two – Intermediate climb up (symmetrical arms, distinct pull up
and dip motions)
Level three – Advanced climb up (symmetrical and straight arms,
appears to be one fluid motion)
Level four – 5 climb-up test, <15 sec
Level four – 5 climb-up test, <10 sec
Wall run vertical (subtract standing reach from wall run reach)

Level one – 22 in.

Level two – 40 in.
Level three – 52 in.
Level four – 62 in.
Level five – 70 in.
Vault exit distance (max exit distance over a 3 ft. wall; any type of
vault)

Level one – 4 ft.

Level two – 8 ft.
Level three – 10.5 ft.
Level four – 12.5 ft.
Level five – 14 ft.

Weight training

Strength

Weighted dip (PB)

Level one – 3 reps at BW

Level two – 1.4x BW
Level three – 1.7x BW
Level four – 1.9x BW
Level five – 2x BW

Weighted pull up

Level one – BW
Level two – 1.4x BW
Level three – 1.7x BW
Level four – 1.9x BW
Level five – 2x BW

Bench press

Level one – .85x BW

Level two – 1.2x BW
Level three – 1.5x BW
Level four – 1.75x BW
Level five – 1.9x BW

Press

Level one – .5x BW

Level two – .75x BW
Level three – .95x BW
Level four – 1.1x BW
Level five – 1.2x BW

Deadlift

Level one – 1.5x BW

Level two – 2x BW
Level three – 2.4x BW
Level four – 2.75x BW
Level five – 3x BW

Back squat
 Level one – 1.25x BW
Level two – 1.75x BW
Level three – 2.15x BW
Level four – 2.4x BW
Level five – 2.6x BW

Overhead squat

Level one – .65x BW

Level two – 1x BW
Level three – 1.3x BW
Level four – 1.45x BW
Level five – 1.65x BW

Power

Clean and Jerk

Level one – .75 x BW

Level two – 1.25 x BW
Level three – 1.6 x BW
Level four – 1.85 x BW
Level five – 2x BW

Snatch

Level one – .6x BW

Level two – 1x BW
Level three – 1.3x BW
Level four – 1.45x BW
Level five – 1.65x BW

Straddle/Center/Middle split

• Straddle leg lift in wall (with or without weith)

• Straddle hold in wall 1~3min
• Straddle/sumo squat(with or without Weith) - Horse Stance
• Side hold split - Cossack Squat
• Seated Pancake Good Mornings
• Butterfly Squat
• Straddle split into to the center
• Over Straddle split
•
• https://www.youtube.com/watch?v=bhUcpoM15HU

Split/Espacate

• Front Leg Swings kick

• Back Leg Swings kick
• Side Leg Swings kick
• Pigeon Pose
• Pigeon Pose with a shoulder Twist
• Deep Lunges
• Over Deep Lunger - Low Lunge(shoulder above leg)
• Bug Walk(yoga)
• Pike hold stand
• Pike hold calf raises
• Pike hold sit
•
• pike with one leg crossed leg(sit)
• one pike leg with leg back(sit)
• One leg split (lying)
• Uttanasana
• http://antranik.org/90-days-splits-challenge-results/
• https://www.youtube.com/watch?v=DLRp-PdDPZI
• https://www.youtube.com/watch?v=KdKvBRSx0_A