When you see the MAP you’ll notice that certain Levels have double black lines separating them. Think of these as ‘gates’. You must be able to successfully complete that assessment before moving to a higher level. If you and your coach both know you can complete that assessment with 100% confidence you won’t have to show us. But if we’re not positive you can make it we’ll have you perform that assessment so we know for sure!
There are a few safety rules in the Level Method (which correspond tho those gates):
- Kipping pull-ups should not be done before PURPLE 2
- No kipping handstand pushups should be done before a strict handstand push up is achieved which is in BROWN
- There are no 1 rep maxes until PURPLE for any category that culminates in single reps. The reason is the central nervous system needs to be developed to the point where a strong contraction makes sense and is safe.
- A common theme is that strict variations of movements must be demonstrated before kipping is allowed. The muscle-up is no exception. Once a strict rep is achieved, then kipping is introduced which is BROWN II for males and BROWN III for females.
- Monday- Front Squat, Upper Body Pull, Lactic Tolerance
- Tuesday- Rowing or Running
- Wednesday- Deadlift, Upper Body Push, Upper/Lower endurance
- Thursday- Aerobic Power Intervals
- Friday- Weightlifting, Rings, Squat Endurance
For most tests you’ll have a partner so you guys can count for one another, share bars, etc. When you’re not working out your job is to cheer on your partner and keep them focused on moving well.
Classes are going to be PACKED FULL, so be sure you’re on time, ideally showing up early to get stretched out and warm up a bit.
What to keep an eye out for next: