Foundations Levels and Badges

Overarching strength and skills to have for all disciplines.
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Vagabond
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Foundations Levels and Badges

Post by Vagabond » Sun Dec 02, 2018 2:46 am

Presentation and rules of the Foundation Levels
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Nothing better to progress than have a series of goals to achieve. This is why this forum offers badges, and this is why the Foundations forum specifically offers levels. If you're a beginner, start here. Going through the Foundations is not mandatory, but if you work up to the highest levels, not only will you have a very solid foundation, you will be an impressive athlete all around. Keep in mind that I couldn't include everything in those levels, and those levels are not designed to be the end all be all of your training. (For instance I would encourage you to find a pair of rings and learn support exercises on them.) But I believe they offer a simple and balanced idea of what to train for to be pretty good at everything: strength, balance, acrobatics and flexibility. It is also important to understand that they are not a training program at all. You have to come up with your own strategy and logistics when it comes to your training. Learn to know yourself and understand what you are doing, using those goals to guide you.

In order to pass a level and obtain a badge, you must record it on video and upload it to a video service such as Youtube, Vimeo or Dailymotion. You may choose to upload your video as a private link. In any case, you must post your video and request to pass a level in the Levels and Badges forum. Please specify which level you are trying to acquire so that I or a moderator can evaluate you. The video has to be clear and show your full body when you execute your exercises.

The numbers of repetitions stated in the levels must be done consecutively, and the times for the holds must be done without interruption. Taking a moment or two to breathe or adjust yourself is acceptable, but the position cannot be broken (stay in a push-up position when you do your push-ups, or don't let go of the bar when you do your pull-ups for example). The levels are not timed, and different exercises can be done on different days. However, to reap the benefits from the levels, it is better if you are able to do everything in the level on any given day, barring injury or illness. When posting a video for evaluation, every single element of the list must be successful.

In order to pass a level, you do not need to have passed the previous levels. It is implied that if you pass a level, the previous ones are easy for you. Now, the actual list of levels.

Level 1
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  • Push-ups: 5
  • Inverted rows: 5, starting with the body horizontal, feet and shoulders at the same height
  • Hanging from a bar: 60 seconds, keeping the shoulders active
  • Deep squats: 15
  • Hip thrusts: 30
  • Crunches: 30
  • Headstand: 10 seconds, tuck
  • Candlestick: 10 seconds with hands support
  • Forward rolls: 3 individual rolls, from standing to standing
  • Forward shoulder rolls: 3 individual rolls per side, from half kneeling to half kneeling
  • Sitting pike fold: 10 seconds holding your feet with your hands
  • Shoulder dislocations with stick: 10 inlocations, 10 dislocations
  • Middle split: 10 seconds, crotch less than 30cm away from the floor

Level 2
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  • Push-ups: 10
  • Inverted rows: 10, starting with the body horizontal, feet and shoulders at the same height
  • Chin-ups: 3
  • Hanging from a bar: 120 seconds, keeping the shoulders active
  • Deep squats: 30
  • Box pistols: 5 on each leg to parallel or deeper, with good control
  • Back scales: 10 on each side, with straight arms overhead
  • Hollow hold: 30 seconds with arms to the sides of the body
  • Arch hold on the stomach: 30 seconds with arms to the sides of the body
  • Hanging knee raises: 10, with knees touching the upper chest or the chin
  • Headstand: 30 seconds, straight
  • Candlestick: 10 seconds with arms up by the body
  • Cartwheel: 3 individual, comfortable cartwheels
  • Backward shoulder rolls: 3 individual rolls per side, from standing to standing
  • Sitting pike hold: 10 seconds with nose touching the shins.
  • Straddle pike (pancake): 10 seconds with forehead touching the floor
  • Middle split: 10 seconds, crotch less than 20cm away from the floor
  • Back bridge: 10 seconds with hands elevated on a knee-high object with straight arms and legs

Level 3
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  • Push-ups: 15
  • Dips: 10 (must break parallel)
  • Inverted rows: 20, starting with the body horizontal, feet and shoulders at the same height
  • Pull-ups: 5
  • Hanging from a bar: 30 seconds on each arm
  • Pistols: 5 on each leg
  • Skater squats: 5 on each leg
  • Bodyweight straight single leg hip thrusts: 20 on each leg
  • Standing box jumps: 3 onto a stable object to crotch height
  • L-sit: 30 seconds hanging from a bar
  • Arch hold on the stomach: 60 seconds with arms straight overhead
  • Crow pose: 30 seconds
  • From a plank position facing away from a wall with feet on the wall, hand walk up the wall up to a handstand position, then back down to plank: 5
  • Pike press to headstand, hold 5 seconds then roll out of it: 1
  • Swings on a straight bar from dead hang: 5, ending with a safe dismount at the downwards phase of the back part of the swing
  • Swings on a straight bar from a jump: 3, ending with a safe dismount at the downwards phase of the back part of the swing
  • Sitting pike hold: 10 seconds full fold. Stomach, torso and forehead all touch the legs, and head is as close to the feet as possible
  • Straddle pike (pancake): 10 seconds in a complete fold with chest and stomach touching the floor
  • Back bridge: 10 seconds hands and feet on the floor, with locked out elbows and knees

Level 4
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  • Dips: 20
  • Pike push-ups: 10 with feet elevated to hip height
  • Planche: 5 seconds tuck
  • Pull-ups: 10
  • German hang: 5 inversions to German hang then back
  • Hanging from a bar: 60 seconds on each arm
  • Pistols: 10 on each leg
  • Skater squats: 10 on each leg
  • Nordic curls: 5 negatives controlled for 5 seconds
  • Standing box jumps: 3 onto a stable object high like the top of the hip bone
  • L-sit: 30 seconds on the floor
  • Hanging leg raises: 15 (toes must touch the bar, arms and legs must be locked out)
  • Handstand facing the wall: 60 seconds with no more than 15cm between the hands and the wall
  • Crane pose: 30 seconds
  • Crow pose to headstand to crow pose: 5 without the feet touching the floor
  • Swing half turns on a straight bar: 3, one hand always touching the bar
  • Kip to standing from laying on the back: 1
  • Back bridge: 10 seconds with shoulders above the wrists or further, with straight arms


Level 5
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  • Dips: 30
  • Headstand push-ups: 5, either back to the wall or facing it
  • Dips on a straight bar: 5, with elbows lowering below the bar at the bottom
  • Planche: 15 seconds tuck
  • Pull-ups: 15
  • Pull-overs on a straight bar: 5
  • Skin the cat: 10 resetting to dead hang each rep, keeping the elbows and knees locked out
  • Hanging from a bar: 60 seconds on each arm
  • Pistols: 20 on each leg
  • Nordic curls: 3
  • Standing box jumps: 3 onto a stable object the height of your lowest rib
  • L-sit: 60 seconds on the floor
  • Hanging leg raises: 5 on each arm
  • Dragon flags: 5
  • Handstand facing the wall: 90 seconds
  • Kick-up to handstand: 10 seconds, then front roll out of it
  • Kick-up to handstand: 10 seconds, then drop to bridge and hold it for 10 more seconds
  • Swing half turns on a straight bar: 3, both hands release
  • Swings on a straight bar: 5 with a release and a hand clap at the back part of each
  • Front support, cast to standing on a straight bar: 3, coming back down to front support after each
  • Middle split: 10 seconds with crotch less than 15cm away from the floor


Level 6
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  • Headstand push-ups: 15 against the wall
  • Strict muscle-ups on a straight bar: 5
  • Planche: 30 seconds tuck
  • Pull-ups: 20
  • Skin the cats: 5 with straight body during the eccentric phases of the front and back levers
  • Human flag: 20 seconds straddle on each side
  • Pistols: 5 on each leg holding at least 30% of your bodyweight in the crux of your elbows or in a front squat position
  • Nordic curls: 10
  • Broad jump: 1 at a distance of 1.5x your height. Toes start behind the mark, and distance is measured behind the heels at landing. The landing must stick.
  • Hanging leg raises: 10 on each arm without coming down
  • Dragon flags: 10
  • Ab rollouts: 5 from standing
  • Handstand facing the wall: 120 seconds
  • Handstand: 30 seconds freestanding
  • Press to handstand: 1 straddle, from standing
  • Back uprise on a straight bar: 3 from a swing, kip back to swing after each
  • Kip-up onto a straight bar: 3 from a small swing, kip back down after each
  • Front support, cast half turn over the bar to swing: 1
  • Back bridge: 3 dropping to bridge from a standing position, then back up


Level 7
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  • Headstand push-ups: 25 against the wall
  • Strict muscle-ups on a straight bar: 10
  • Planche: 60 seconds tuck
  • Pull-ups: 25
  • Front lever pulls: 10 to full inversion
  • Back lever: 20 seconds
  • Human flag: 10 seconds
  • Pistols: 5 on each leg holding at least 50% of your bodyweight in the crux of your elbows or in a front squat position
  • Deep squats: 10 with 100% of your bodyweight as extra weight on your shoulders (can be a barbell, a person or a sandbag for example)
  • Nordic curls: 10 with arms extended overhead
  • Meat hook: 5 on each arm from a dead hang
  • Ab rollouts: 10 from standing
  • Handstand: 60 seconds freestanding
  • Press to handstand: 10 straddle, from standing
  • Press to handstand: 1 from l-sit with hands elevated, pike
  • From dead hang, pull over so fast you fly straight over the bar without touching it and come back down to a small swing: 1
  • Kip-up onto a straight bar: 1 from a small swing, passing the legs between the hands to end up sitting on the bar
  • Middle split: 10 seconds with crotch less than 10cm away from the floor
  • Back walkover: 1


Level 8
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  • Handstand push-ups: 10+ full range (elevated hands) against the wall
  • Dips: 10+ with 60% of your bodyweight added
  • Planche: 10+ seconds straddle
  • 90 Degree push-up: 1, starting from laying face down
  • Pull-ups: 10+ with 50% of your bodyweight added
  • Front lever: 10+ seconds
  • Back lever: 30+ seconds
  • Pistols: 5 with 60% of your bodyweight in the crux of your elbows or in a front squat position
  • Nordic curls: 5 with 10% of your bodyweight held behind your neck
  • Ab rollouts: 20 from standing
  • Handstand: 120 seconds freestanding
  • Press to handstand: 5+ from l-sit with hands elevated, pike
  • Front splits: 10 seconds each side
  • From pike fold, open the legs to pancake, roll to middle split, hold it for 10 seconds and then keep rolling forward to your stomach
  • Back bridge: 10 seconds with shoulders going past the knuckles, both elbows and knees locked out