CC Progression Worksheet
 Share
The version of the browser you are using is no longer supported. Please upgrade to a supported browser.Dismiss

 
View only
 
 
ABCDEFGHIJKLMN
1
Progression Goals (sets x reps) - If it is a one-arm or one-leg exercise, you should be able to do both on each side before progressing!
2
LevelStandardPush-upSetsSquatSetsPull-upsSetsLeg-RaiseSetsBridgeSetsHandstand Push-UpSets
3
1BeginnerWall1x10Shoulderstand1x10Vertical1x10Knee Tucks1x10Short1x10Wall Headstand30 sec
4
1IntermediateWall2x25Shoulderstand2x25Vertical2x20Knee Tucks2x25Short2x25Wall Headstand1 min
5
1ProgressionWall3x50Shoulderstand3x50Vertical3x40Knee Tucks3x40Short3x50Wall Headstand2 min
6
2BeginnerIncline1x10Jackknife1x10Horizontal1x10Flat Knee1x10Straight1x10Crow Stand10 sec
7
2IntermediateIncline2x20Jackknife2x20Horizontal2x20Flat Knee2x20Straight2x20Crow Stand30 sec
8
2ProgressionIncline3x40Jackknife3x40Horizontal3x30Flat Knee3x25Straight3x40Crow Stand1 min
9
3BeginnerKneeling1x10Supported1x10Jackknife1x10Flat Bent1x10Angled1x8Wall Handstand30 sec
10
3IntermediateKneeling2x15Supported2x15Jackknife2x15Flat Bent2x15Angled2x15Wall Handstand1 min
11
3ProgressionKneeling3x30Supported3x30Jackknife3x20Flat Bent3x30Angled3x30Wall Handstand2 min
12
4BeginnerHalf1x8Half1x8Half1x8Flat Frog1x8Head1x8Half Handstand Push-up1x5
13
4IntermediateHalf2x12Half2x35Half2x11Flat Frog2x15Head2x15Half Handstand Push-up2x10
14
4ProgressionHalf2x25Half2x50Half2x15Flat Frog3x25Head2x25Half Handstand Push-up2x20
15
5BeginnerFull1x5Full1x5Full1x5Flat Straight1x5Half1x8Handstand Push-up1x5
16
5IntermediateFull2x10Full2x10Full2x8Flat Straight2x10Half2x15Handstand Push-up2x10
17
5ProgressionFull2x20Full2x30Full2x10Flat Straight2x20Half2x20Handstand Push-up2x15
18
6BeginnerClose1x5Close1x5Close1x5Hanging Knee1x5Full1x6Close Handstand Push-up1x5
19
6IntermediateClose2x10Close2x10Close2x8Hanging Knee2x10Full2x10Close Handstand Push-up2x9
20
6ProgressionClose2x20Close2x20Close2x10Hanging Knee2x15Full2x15Close Handstand Push-up2x12
21
7BeginnerUneven1x5Uneven1x5Uneven1x5ESHanging Bent1x5Wall Walking (Down)1x3Uneven1x5
22
7IntermediateUneven2x10Uneven2x10Uneven2x7ESHanging Bent2x10Wall Walking (Down)2x6Uneven2x8
23
7ProgressionUneven2x20Uneven2x20Uneven2x9ESHanging Bent 2x15Wall Walking (Down)2x10Uneven2x10
24
8Beginner1/2 one-arm1x5ES1/2 one-leg1x51/2 one-arm1x4ESHanging Frog1x5Wall Walking (Up)1x21/2 One-Arm1x4ES
25
8Intermediate1/2 one-arm2x10ES1/2 one-leg2x101/2 one-arm2x6ESHanging Frog2x10Wall Walking (Up)2x41/2 One-Arm2x6ES
26
8Progression1/2 one-arm2x201/2 one-leg2x201/2 one-arm2x8ESHanging Frog2x15Wall Walking (Up)2x81/2 One-Arm2x8ES
27
9BeginnerLever1x5ESAssisted one-leg1x5ES
Assisted one-arm1x3ESPartial Straight1x5Closing1x1Lever1x3ES
28
9IntermediateLever2x10ESAssisted one-leg2x10ESAssisted one-arm2X5ESPartial Straight2x10Closing2x3Lever2x4ES
29
9ProgressionLever2x20ESAssisted one-leg2x20ESAssisted one-arm2X7ESPartial Straight2x15Closing2x6Lever2x6ES
30
MBeginnerOne-arm1x5ESOne-leg1xESOne-arm1X1ESHanging Straight1x5Stand to Stand1x1One-Arm1x1ES
31
MIntermediateOne-arm2x10ESOne-leg2x10ESOne-arm2X3ESHanging Straight2x10Stand to Stand2x3One-Arm2x2ES
32
MEliteOne-arm1x50ESOne-leg2x50ESOne-arm2X6ESHanging Straight2x30Stand to Stand2x10-30One-Arm1x5ES
33
Current Level (sets x reps)
34
LevelPush-upSetsSquatSetsPull-upsSetsLeg-RaiseSetsBridgeSetsHandstand Push-UpSets
35
1Wall3x50ShoulderstandVerticalKnee Tucks3x25ShortWall Headstand
36
2InclineJackknifeHorizontalFlat KneeStraightCrow Stand
37
3KneelingSupportedJackknifeFlat BentAngledWall Handstand
38
4HalfHalfHalfFlat FrogHeadHalf Handstand Push-up
39
5FullFullFullFlat StraightHalfHandstand Push-up
40
6CloseCloseCloseHanging KneeFullClose Handstand Push-up
41
7UnevenUnevenUnevenHanging Bent Wall Walking (Down)Uneven
42
81/2 one-arm1/2 one-leg1/2 one-armHanging FrogWall Walking (Up)1/2 One-Arm
43
9LeverAssisted one-legAssisted one-armPartial StraightClosingLever
44
MasterOne-armOne-legOne-armHanging StraightStand to StandOne-Arm
Loading...
 
 
 
Progressions
Schedule