01
Six complete capacities
Pull, Push, Legs, Core, Handstand and Lateral cover the major strength and control patterns. The same six columns are tested at every rank.
Why the system works this way
Built from first principles.
The goal is not to copy a belt system or reward one impressive trick. It is to create a balanced, understandable pathway from a first hang to complete calisthenics control.
02
Progressive skills
Each column begins with an accessible foundation and progresses toward recognisable calisthenics skills, so every rank is a clear step toward the next.
03
Balanced grading
You earn the highest colour where all six standards are passed. One exceptional skill cannot hide a missing foundation elsewhere.
The first 100-day challenge
You are the founding cohort.
These standards are the founding version, not an untouchable final answer. During the challenge, participants will train the system, test its progressions and provide real-world feedback on difficulty, clarity, safety and balance.
Train the standardsShare feedbackRefine the rulesFinal grading
00 → 06
The rank ladder
Tap any movement to see what the judge needs to see. Holds and repetitions apply to each side or leg where stated.
00White rank
Initiate
The entry point: basic hanging strength, pushing capacity, trunk control and safe inversion preparation.
Pull · ★ rank skill30-sec dead hang
What counts: Hang from a secure bar with both feet clear, elbows straight and no support for the full time. Keep the grip closed and control any swing.
Push10 push-ups
What counts: Start in a straight-body plank, lower the chest with control, then finish every repetition at full elbow extension. No sagging hips or shortened reps.
Legs20 bodyweight squats
What counts: Keep both heels down, reach a consistent depth with hips at least level with the knees, and stand fully between repetitions.
Core30-sec hollow body hold
What counts: Lower back stays pressed into the floor while shoulders and straight legs remain lifted. Scale the lever only before beginning the graded attempt.
Handstand60-sec plank + 3 halfway wall walks
What counts: Hold a rigid high plank, then complete three controlled wall walks until the hips stack approximately above the shoulders before returning safely.
Lateral30-sec side plank · each side
What counts: Support on one forearm with feet stacked or staggered, hips lifted and body in one straight line. Complete the full time on both sides.
★ Rank skill: the dead hang proves the grip and shoulder tolerance needed to begin the pulling ladder.
01Green rank
Apprentice
Your first colour. You can now pull your body, support it above bars and begin controlled upside-down work.
Pull · ★ rank skill1 strict pull-up
What counts: Begin from a motionless dead hang, pull without kicking or swinging until the chin clearly passes the bar, then return under control.
Push5 dips
What counts: Start locked out above stable bars, lower until the shoulder reaches at least elbow height, then press to full lockout without using the feet.
Legs30 bodyweight squats
What counts: Use the same full, repeatable squat depth throughout. Heels stay grounded and hips and knees reach full extension at the top.
Core20-sec hanging tuck hold
What counts: Hang with straight arms and hold both knees above hip height. Keep the position still without resting the legs on anything.
Handstand5-sec chest-to-wall handstand
What counts: Face the wall with straight elbows, active shoulders and a controlled body line. Both feet may touch the wall; hold continuously for five seconds.
Lateral20-sec long-lever side plank · each side
What counts: Hold a straight side plank while extending the top arm overhead to lengthen the lever. Keep hips lifted for the full time on both sides.
★ Rank skill: the first strict pull-up marks the transition from preparation to calisthenics strength.
02Yellow rank
Builder
Volume increases and unilateral leg work begins. You are building the strength base for visible skills.
Pull3 strict pull-ups
What counts: Three consecutive dead-hang pull-ups with no kip. Chin clears the bar and elbows straighten at the bottom of every repetition.
Push10 dips
What counts: Ten consecutive bar dips to consistent depth, finishing each repetition at full support with no foot contact.
Legs8 box pistols · each leg
What counts: Lower on one leg to the approved box with control, lightly touch without collapsing, then stand without pushing from the free leg.
Core30-sec hanging tuck hold
What counts: Knees remain above hip height, arms stay straight and the torso does not swing for the complete hold.
Handstand · ★ rank skill15-sec wall handstand
What counts: Hold chest-to-wall with locked elbows, active shoulders and only light foot contact. Maintain the line continuously.
Lateral10-sec chamber hold · each side
What counts: Grip a vertical pole, press through the bottom arm, tuck both knees and lift both feet. Show a stable, supported chamber on each side.
★ Rank skill: the wall handstand establishes the alignment and shoulder endurance needed for free balance.
03Blue rank
Athlete
Straight-arm strength and lever work enter the system while your pulling, inversion and single-leg control mature.
Pull8 pull-ups
What counts: Eight consecutive full-range repetitions. Begin each from straight elbows and take the chin clearly over the bar without kipping.
Push20-sec planche lean
What counts: From a straight-body support, protract the shoulders and lean them visibly beyond the wrists. Maintain locked elbows and a continuous line.
Legs5 assisted pistols · each leg
What counts: Descend below parallel on one leg and return to standing while using only the approved light balance assistance—never pulling yourself up.
Core · ★ rank skill5-sec tuck front lever
What counts: Hang with locked elbows, tuck both knees and raise the torso until the back is horizontal. Hold hips level without resting on the arms.
Handstand45-sec wall handstand + free attempts
What counts: First demonstrate the full chest-to-wall hold, then show genuine freestanding kick-up attempts away from the wall. The attempts are not timed.
Lateral5-sec tuck flag · each side
What counts: With both feet clear, press the bottom arm and pull the top arm while holding the tucked body approximately horizontal on both sides.
★ Rank skill: the tuck front lever is the first true horizontal pulling hold in the ladder.
04Maroon rank
Contender
The first advanced rank combines a muscle-up, free handstand and developed versions of every strength line.
Pull · ★ rank skill1 muscle-up
What counts: Start below the bar, pull through the transition and finish above it with elbows locked. No foot contact; any permitted swing must follow the final grading rule.
Push10-sec tuck planche
What counts: Both feet leave the floor, elbows stay locked and knees remain tucked while the shoulders lean forward. Hold without the legs touching the arms.
Legs5 full pistols · each leg
What counts: Descend below parallel and stand on one leg without external support. The free foot remains off the ground throughout.
Core10-sec advanced tuck front lever
What counts: Maintain a horizontal back with hips open beyond a compact tuck. Elbows remain locked and the position stays still.
Handstand10-sec freestanding handstand
What counts: Balance without wall or spotter contact, elbows locked and feet clear for one uninterrupted ten-second hold.
Lateral8-sec advanced tuck flag · each side
What counts: Hold the trunk near horizontal with hips opened beyond a compact tuck. Demonstrate the full time cleanly on both sides.
★ Rank skill: the muscle-up connects pulling strength to support strength above the bar.
05Brown rank
Elite
Longer levers and repeat muscle-ups demand genuine straight-arm strength, balance and bilateral control.
Pull5 muscle-ups
What counts: Complete five consecutive repetitions from below the bar to locked support above it, using consistent technique and no foot contact.
Push · ★ rank skill10-sec advanced tuck planche
What counts: Lock the elbows, protract the shoulders and open the hips beyond a compact tuck. Both feet remain clear for the entire hold.
Legs5 shrimp squats · each leg
What counts: Balance on one leg, keep the other knee bent behind, lower the rear knee to the approved depth and stand without external support.
Core15-sec straddle front lever
What counts: Hold a straight horizontal line from shoulders through hips with legs extended in a straddle, locked elbows and no piking.
Handstand30-sec freestanding handstand
What counts: Maintain unsupported balance for thirty continuous seconds with controlled hands, locked elbows and no wall contact.
Lateral10-sec straddle flag · each side
What counts: Hold the body horizontal with straight legs opened into a straddle. Complete ten seconds on each side without foot support.
★ Rank skill: the advanced tuck planche proves high-level straight-arm pushing strength before Black.
06Black rank
Master
The complete CALI100 standard: power, straight-arm strength, single-leg range, inversion and full lateral control.
Pull10 muscle-ups
What counts: Ten consecutive repetitions with a complete transition and locked support at the top. Technique must remain within the final Master judging standard.
Push15-sec straddle planche
What counts: Support the entire body on locked arms, shoulders forward of wrists and legs straight in a straddle. Hips and shoulders remain level.
Legs5 deficit pistols · each leg
What counts: Perform full pistols from the approved raised platform so the free leg can travel below foot level. No hand support or rebound.
Core · ★ rank skill10-sec full front lever
What counts: Hold the full body straight and horizontal beneath the bar with locked elbows, level hips and no bend at the knees.
HandstandPress to handstand
What counts: Lift from the approved standing or compression start into a controlled handstand without jumping, kicking or external support.
Lateral10-sec full flag · each side
What counts: Hold a straight, fully extended body horizontal to the ground on a vertical pole. Complete a clean hold on both sides.
★ Rank skill: the full front lever is the signature proof of Master-level total-body tension and pulling control.
How every column climbs
One connected system
Each column moves from a basic human capacity toward a recognisable calisthenics skill.
Pull
Dead hang → pull-up → muscle-up
Push
Push-up → dip → planche
Legs
Squat → pistol → shrimp squat
Core
Hollow hold → tuck hold → full front lever
Handstand
Wall walk → wall handstand → freestanding → press
Lateral
Side plank → chamber hold → tuck flag → full human flag
Bridge and spinal extension: useful optional preparation in the warm-up, but not a seventh grading column and never a reason to block a rank.
Earned, not bought
Final grading comes last.
The challenge is the testing and training period. The official grading window opens at the end of the 100 days, after the founding feedback has been reviewed and the final standards published.
01
Train and test
Use the seven-rank ladder throughout the challenge. Notice where progressions feel clear, uneven or difficult to judge.
02
Shape the final standard
Founding-cohort feedback and observed attempts help CALI100 refine definitions, measurements and judging consistency.
03
Complete final grading
At the end of the challenge, choose your rank and submit one clear, unedited clip for each of its six columns. CALI100 verifies the highest complete colour.
Current status: the rank structure and standards shown here are provisional during the challenge. Exact judging rules—including box height, assisted-pistol support, deficit height and muscle-up strictness—will be locked before the final grading window opens.