Pick your skill

Each goal is a ladder of measured steps. You start where your baseline test puts you; typical ranges below.

• Back lever, 5 seconds19–50 weeks from a 5-second tuck
• 20 parallel-bar dips5–10 weeks 10 → 20 dips
• Front lever, 5 seconds23–58 weeks from a tuck
• Full planche, 3 seconds36–86 weeks from a 5-second straddle planche
• 30-second freestanding handstand18–38 weeks from no wall hold
• Human flag, 3 seconds12–32 weeks from 10 pull-ups, no flag yet
• First strict bar muscle-up8–16 weeks from 8 pull-ups
• One-arm push-up, 3 per side11–30 weeks from 20 push-ups, no archer push-ups
• Pistol squat, 3 per leg7–14 weeks from 20 squats, no box pistol yet
• 20 strict pull-ups10–20 weeks 8 → 20 pull-ups
• 50 push-ups6–15 weeks 20 → 50 push-ups
• First strict ring muscle-up6–14 weeks from 8 pull-ups and 8 ring dips
• Straddle planche, 5 seconds43–98 weeks from a 10-second tuck planche
• Tuck planche, 10 seconds13–32 weeks from scratch
• V-sit, 5 seconds12–32 weeks from a 10-second tuck L-sit
• Wall handstand push-up, full range7–16 weeks from 8 pike push-ups
• Dip at +30 kg
• Muscle-up at +10 kg8–20 weeks 5 muscle-ups → +10 kg
• Pull-up at +20 kg10–18 weeks 10 pull-ups → +20 kg
• 5 strict muscle-ups6–12 weeks 1 → 5 muscle-ups
• 5 wall handstand push-ups4–10 weeks 1 → 5 wall HSPU