01
Your lowest standard
You are placed at the highest colour where all six standards are met. Five at Maroon and one at Blue means your rank is Blue.
Part 1
How it works
Your rank measures the whole body, not your best movement.
02
Film your best
For each family, show the highest standard you can perform cleanly and then attempt the standard above. The harder attempt is required unless you are already at the top, but carries no points.
03
One resubmission
You may refilm each family once during the 14–24 December final grading window.
04
Deferred standards
A deferred family scores zero at both baseline and final for the Skill Prize. You remain eligible and compete on improvement across the other five families.
Founding challenge: 16 September–24 December. Everyone sends Day 1 photos, a screenshot of their Find My Rank result and plan information by Day 7. Public participants complete 12 of 14 weekly Stories and can qualify for a Rank Pack; private participants can receive a rank certificate but are not eligible for prize draws. Baseline grading video is required only for the Jordan Skill Prize. Final grading produces your verified score and earned rank.
Part 2 · 00–06
The rank ladder
★ marks the signature movement of each rank. Timed holds begin once the position is reached; unbroken sets end when you stop or leave the equipment.
00 White rank
Initiate
A good base. White submits all six standards across two videos.
1 · Legs30 bodyweight squats, unbroken
2 · Push5 push-ups, hands raised to kneecap height
3 · Handstand30 sec plank
4 · Core · ★ signature20 sec tuck hollow body hold
5 · Lateral15 sec side plank each side
6 · Pull20 sec dead hang
Film it: one continuous floor video containing standards 1–5, plus one separate dead-hang video.
01 Green rank
Apprentice
Your first pull-up, and the ankle mobility that leads to a pistol.
1 · Pull · ★ signature1 strict pull-up
2 · Core20 sec hanging tuck hold
3 · Handstand5 sec chest-to-wall handstand
4 · Legs20 feet-together squats, unbroken
5 · Push10 push-ups, unbroken
6 · Lateral20 sec long-lever side plank each side
Train it: use negatives, rows and controlled assistance to build the strict pull-up.
02 Yellow rank
Builder
Dips, pistols and a handstand you can hold.
1 · Pull3 strict pull-ups, unbroken
2 · Core30 sec hanging tuck hold
3 · Handstand15 sec chest-to-wall handstand
4 · Push · ★ signature6 dips, unbroken
5 · Legs5 box pistols each leg
6 · Lateral15 sec star side plank each side
Why 15 seconds: the star position is harder than Green’s long-lever side plank, so the time comes down.
03 Blue rank
Athlete
The front lever, and the first rank where people stop and watch.
1 · Core · ★ signature5 sec tuck front lever
2 · Handstand45 sec back-to-wall handstand
3 · Lateral10 sec chamber hold each side
4 · Pull8 pull-ups, unbroken
5 · Push20 sec planche lean
6 · Legs3 full pistols each leg
Train it: build pull strength while practising levers, handstands and flags while fresh.
04 Maroon rank
Contender
The muscle-up, and a handstand with no wall behind you.
1 · Pull · ★ signature1 muscle-up
2 · Handstand10 sec freestanding handstand
3 · Core10 sec advanced tuck front lever
4 · Lateral8 sec advanced tuck flag each side
5 · Push10 sec tuck planche
6 · Legs5 full pistols each leg
Train it: split the muscle-up into pull, transition and dip while building the static holds.
05 Brown rank
Elite
The flag, held sideways off a pole with your legs straight.
1 · Lateral · ★ signature10 sec straddle flag each side
2 · Handstand30 sec freestanding handstand
3 · Core15 sec straddle front lever
4 · Push10 sec advanced tuck planche
5 · Pull5 muscle-ups
6 · Legs5 shrimp squats each leg
Train it: progress one lever at a time and reduce volume when elbows or shoulders complain.
06 Black rank
Master
Pressing into a handstand from the floor, and every other standard at full extension.
1 · Handstand · ★ signaturePress to handstand, 2 sec hold
2 · Core10 sec full front lever
3 · Lateral10 sec full flag each side
4 · Push15 sec straddle planche
5 · Pull10 muscle-ups
6 · Legs5 deficit pistols each leg
Note: Legs is the only family without a signature star movement.
Seven official ranks: White 00 through Black 06. Your rank is the highest colour where all six standards are met.
Parts 3 & 4
Warm-up & mobility
Warm up before training. Use longer static stretching after training or separately.
01
Raise · 3 min
Skip, jog, march or walk fast. Aim for warmth, not fatigue.
02
Joint prep · 5 min
Wrists, shoulders, spine, hips, legs and elbows through controlled range.
03
Bridge · 3 min
Three 20–30 second rounds at your level, from glute bridge to wall walk-down.
04
Activate · 2 min
Hollow and arch holds, band pull-aparts and a dead hang.
05
Ramp · 2 min
Build-up sets of the exact movement at roughly 40%, 60% and 80% effort.
10
The daily ten
Post-training wrists, pecs, lats, shoulders, pike, couch stretch, straddle and ankles.
Advanced only: German hangs are for Blue and above. Do not force shoulder extension.
Part 5
Your 100-day block
Every session covers all six families. Rotate variations across six training days, then take one recovery day.
| Session | Families | What changes |
|---|---|---|
| A | Pull · Push · Legs · Core · Handstand · Lateral | Variation A |
| B | Pull · Push · Legs · Core · Handstand · Lateral | Variation B |
| C | Pull · Push · Legs · Core · Handstand · Lateral | Variation C |
| Rest | Walk · Mobility · Bridge | Recover without becoming inactive |
6 × 3 × 6: all six movement families every session, three working sets each, six days each week. Sessions A, B and C change the variation, not the families.
Days 1–10Baseline
Film all six target standards and identify the gaps.
11–40Volume
Easier progressions, more repetitions and more quality sets.
41–70Intensity
Harder progressions, lower reps and longer rest.
71–90Specificity
Practise the exact grading standards.
91–97Deload
Halve volume while keeping the patterns.
98–100Grade
Film all six standards using your rank’s video structure.
Reps
Add reps until every set reaches the top of the range, then progress the movement.
Holds
Accumulate 60 seconds total in short sets; progress when the target is owned.
Skills
Practise below failure. Ten quality attempts beat three grinding ones.
Part 6
Movement definitions
Timed holds start when the position is reached and stop the moment it breaks. Unbroken means the set ends when you come off the equipment or stop moving.
Pull
Dead hang. Hang from a bar with hands roughly shoulder width, arms straight and shoulders relaxed. Feet stay off the floor. The timer runs while both hands stay on the bar.
Strict pull-up. From a full dead hang, pull until the chin clears the bar, then lower under control to straight arms. No kip, swing or bounce.
Blue pull-ups. Use the same strict standard for eight unbroken reps.
Muscle-up. From a hang, transition over the bar or rings to straight-arm support. Kipping is accepted on a bar; ring muscle-ups must be strict. Both count equally.
Push
Raised push-up. At White, place your hands on a secure surface around kneecap height. Keep one line from head to heel. The rep counts when the chest reaches within a fist of the surface and the arms return to full lockout.
Push-up. Use the same standard with hands on the floor under the shoulders. Hips may not lead, sag or pike.
Dip. Start in straight-arm support with feet clear. Lower until shoulders pass below elbows, then return to full lockout. No kip or leg drive.
Planche lean. Keep straight arms, shoulders in front of the hands, and hips and heels in one line with hips no higher than shoulders.
Tuck planche. Hold the whole body off the ground on straight arms, knees tucked and hips at or above shoulder height.
Advanced tuck planche. Keep the back flat and hips open to roughly 90 degrees at the knee.
Straddle planche. Hold the body horizontal on straight arms with straight, wide legs.
Legs
Squat depth. One rule everywhere: the hip crease finishes below the top of the knee.
Bodyweight squat. Start with feet roughly shoulder width and finish standing at full extension. An unbroken set ends if you stop moving or sit down.
Feet-together squat. Keep both feet touching side by side. A rep does not count if either heel lifts.
Box pistol. Stand on one leg with the free leg forward. Touch a knee-height box with the glutes, then stand fully without the free foot or hands touching and without bouncing.
Full pistol. Use the same movement to full depth with no box or support.
Shrimp squat. Hold the rear foot with the same-side hand, touch the rear knee to the floor and stand fully.
Deficit pistol. Perform a full pistol on a raised surface so the free leg drops below the standing foot.
Core
Tuck hollow body hold. Lie on your back with the lower back pressed flat, shoulders lifted and knees bent above the hips. The timer ends if the lower back lifts, the knees drop below the hips or the feet touch down.
Hanging tuck hold. Hang from a bar with knees at least hip height. The timer ends when the knees drop below the hips or a hand leaves the bar.
Tuck front lever. Hold the body horizontal with knees tucked, back flat, shoulders and hips level.
Advanced tuck front lever. Open the hips to roughly 90 degrees while keeping the back flat and body horizontal.
Straddle front lever. Hold the body horizontal and level with straight, wide legs.
Full front lever. Hold a straight, horizontal line from shoulders to heels.
Handstand
Plank. Use forearms on the floor under the shoulders and hold one straight line from head to heel. The timer ends if the hips drop or pike, or a knee touches down.
Chest-to-wall handstand. Required at Green and Yellow. Walk the feet up until the chest and thighs face the wall, with a straight, stacked body and straight arms.
Back-to-wall handstand. Required at Blue. Kick up with heels against the wall and stack hips over shoulders and shoulders over hands.
Freestanding handstand. No wall or contact. The timer starts when the feet leave the ground and ends on the first touch.
Press to handstand. From standing or a floor straddle, press into a freestanding handstand without jumping or kipping, then hold for 2 seconds.
Lateral
Side plank. Place one forearm on the floor and hold the body in one line with hips stacked and lifted.
Long-lever side plank. Keep both legs straight and reach the top arm overhead in line with the body.
Star side plank. Raise the top leg toward the ceiling and reach the top arm overhead while keeping the hips stacked and body in one plane.
Chamber hold. On a secure pole, pull down with the top hand and press away with the bottom hand, roughly 45–60 cm apart. Keep both feet off the ground, knees tucked and hips stacked and square.
Advanced tuck flag. Open the hips to roughly 90 degrees from the chamber position with the body clear of the pole.
Straddle flag. Hold the body horizontal with straight, wide legs.
Full flag. Hold the body horizontal with straight legs together.
Part 7
Film your grading
Film the highest clean standard in each family, followed by your best attempt at the standard above.
Official filming rules
- Follow the official Day 1 filming protocol for both baseline and final grading
- Keep your whole body and all equipment visible throughout
- State the date and current verification word at the start of each recording
- Include the attempt above unless already at the highest published standard; it carries no points
- No timer is required; every hold is timed from the footage
- Use landscape orientation and the prescribed camera view for each standard
Entry information by Day 7
Everyone sends Day 1 photos, a screenshot of their Find My Rank result and plan information privately by 22 September. Add six-family baseline grading only if competing for the Jordan Skill Prize.
One final resubmission
You may refilm each family once inside the final grading window. Every resubmission must arrive by 11.59PM AEST on 24 December.
Deferred standard
A deferred family scores zero at baseline and final for the Skill Prize. The other five families can still earn improvement points.
Final grading window: 14–24 December. Valid final video produces your verified final score and rank. Public participants publish their final rank video as a post, Reel or 30-day Highlight to earn a Rank Pack. Private participants send it privately to receive a rank certificate.
Parts 8–10
Stay in the game
The boring middle is where ranks are won.
Sleep
Aim for 7–9 hours. Recovery consolidates strength and skill.
Protein
Aim for 1.6–2.2 g per kilogram of bodyweight daily.
Hydration
Drink 2–3 litres daily, more in heat. Maintain your hands and calluses.
Joints
If a joint aches across three sessions, reduce the progression rather than forcing it.
Deload
Every fourth week, halve volume. It is non-negotiable at Maroon and above.
Daily pillars
Move. Train or walk. Fuel. Hit protein. Log. Record honestly.
Safety: this is general training information, not medical advice. Use secure equipment, scale to your ability and stop for sharp pain, dizziness or loss of control.
Your plan book
Turn your starting result into a written plan
See the free book built from your six results, available time and equipment.