Gymnastics

Chart-Column # 1-1 1-2 1-3 1-4 1-5 1-6 1-7 1-8 1-9 2-1
Book Page 276 288 292 300 303 304 311 323 333 344
Bent Arm Straight Arm
Rings Handstand Rings Rings Press L, Str-L, V,
FIG Level Handstands
HS Pushups HSPU
Press Press
HS
(SA) Press
Manna
Back Leve
Handstands HS

1 Wall HS Pike HeSPU Tuck L-sit

1 leg bent L-
2 Wall HS Box HeSPU 0.3xBW
sit

Wall HeSPU 0.425

Novice 3 Wall HS
Negative xBW
L-sit Tuck BL

Adv Tuck
4 Free HS Wall HeSPU 0.55xBW Straddle L-sit
BL
R Wall Str
0.675
5 Free HS Shoulder Wall HSPU
xBW
BA BB Press Press RTO L-sit Str BL
Stand Negative
Free HS + 4 R Strap Free L-sit BA BB Box Str Half Lay/1
6 Fingers HS HeSPU
0.8xBW
Press
Chair Press
Press
45 deg V-sit
Leg BL
A
Free HS + 3 R Wide Chest Roll SB Chair Str/Pike
7 Fingers
R HS Free HSPU
HSPU
0.9xBW
Press Illusion Press
75 deg V-sit Full BL
Int.
Free HS + 2 R BA BB L-sit/Str-L
8 Fingers
1xBW BA SB Press
Press Str Press
100 deg V-sit BL Pullout

Free HS + 1 R Free 1.075 HS to EL to

9 Finger HSPU xBW HS
R Dip Press 120 deg V-sit GH Pullout

PB Dip SB R BA SB R SA L-sit BA Pullup t

10 1-arm HS 1.15xBW
Press Press Str Press
140 deg V-sit
BL
B
R HS to EL R SA Str-L HS Lower t
Adv. 11 1.2xBW
to HS Str Press
155 deg V-sit
BL

R Dip SB
12 Press
170 deg V-sit
 Gymnastics

2-1 2-2 2-3 2-4 2-5 2-6 2-7 2-8 2-9 3-1 3-2 3-3 3-4
344 354 362 369 374 379 387 388 399 410 424 431 437
Front FL R Pullups Weighted Explosive Planche Ring PB/FL PL Ring PL
Back Lever Rowing Pullups Iron Cross
Lever Pullups + OAC Pullups Pullups (PB/FL) Planche Pushups Pushups

Jumping
Pullup

Negative Kipping
R Row
Pullup Pullup

R Wide Frog
Tuck BL Pullup 1xBW Bar Pullup
Row Stand
Kipping
Adv Tuck
Tuck FL L-Pullup
R L-
1.175xBW Clap Recomm. SA Frog
Frog Stand
BL Pullup Stand
Pullup PRE-
Adv Tuck R Archer Clap REQs In SA Frog
Str BL Tuck FL Pullover Tuck PL
FL Row Pullup Gray Stand

Half Lay/1 Adv tuck Str 1-arm R Wide L- Clap L- Adv Tuck Tuck PL
Str FL 1.50xBW Tuck PL
Leg BL FL Row Pullup Pullup PL PU
Kipping
Half Lay/1 Adv 1-arm R Archer
Full BL 1.65xBW Back Clap
Leg FL Tuck RC Row Pullup
Pullup
OAC Ab Slap L- Adv Tuck Adv Tuck Tuck PL
BL Pullout Full FL Str FL 1.775xBW Str PL
Negative Pullup PL PL PU PU

SA FL to Str FL Leg Slap Assisted Half Lay/1

GH Pullout OAC 1.9xBW
Inv RC L-Pullup Cross Pulls Leg PL

BA Pullup to SA Hang OAC + 15 Leg Slap Iron Cross Adv Tuck

Full FL 2xBW Str PL Str PL PU
BL to Inv lbs Pullup Hold PL PU

HS Lower to OAC + 25 Back Clap

Circle FL FL RC 2.1xBW Cross to BL Full PL
BL lbs Pullup
Half Lay/1
SA Str PL Half Lay/1 Str PL
Leg PL
to HS Leg PL PU
PU
 Gymnastics

3-4 3-5 3-6 3-7 3-8 3-9 4-1 4-2 4-3 4-4
437 439 452 457 463 471 472 487 491 493
Ring PL 1-arm
Pushups Dips Ring Dips Weighted Dips Muscle Ups (MU) Elbow Levers (EL) Flag Ab Wheel
Pushups Pushups
PB
Support
Floor PU Jumping
Hold
Dip
Diamond PB Dip Support
25s Plank
PU Negative Hold

R Dip
R Wide PU PB Dip 1xBW MU Negative 60s Plank
Negative

R PU L-dip R Dip 1.2xBW Kipping MU 1-arm/1-leg Plank

Elevated 45 deg
RTO PU R L-dip 1.375xBW Muscle-up 2-arm EL Tuck Flag Kneeling Ab Wheel
1-arm PU Dip

RTO Str 1-arm

R Wide Dip 1.55xBW Wide/No FG MU R 2-arm EL Adv Tuck Flag Ab Wheel on Ramp
Archer PU PU

RTO 40 R Str 1- RTO 45 deg Standing Negative

1.7xBW Strict Bar MU 1-arm Str EL Str Flag
deg PPPU arm PU Dip Ab Wheel

Tuck PL RTO 60 SB 1-arm RTO 75 deg

1-arm Dip 1.85xBW L-sit MU 1-arm SB EL Full Flag Full Ab Wheel
PU deg PPPU PU Dip

RTO Ring SB RTO 90 deg

1-arm Dip 2xBW OA Straight MU Ab Wheel + 20lbs
Maltese PU 1-arm PU Dip

Adv Tuck RTO 90+30 Felge backward SB

Wall PPPU 2.125xBW 1-arm Ab Wheel
PL PU Dip to support

R Wall RTO 90+50

2.25xBW FL MU str PL
PPPU Dip

Str PL Wall RTO 90+65 Felge Backward

PU Maltese PU Dip SB to HS
 Gymnastics

4 4-5 4-6 4-7

3 496 499 509

heel Ring Full Statics Ring Kip Skills Ring Felge Skills

lank

lank

eg Plank

Ab Wheel RTO L-sit

Felge forward
on Ramp RTO Str-L Kip to support
piked to support

Negative Felge backward

Back Lever Back kip to support
heel pike to support

Wheel Front Lever

+ 20lbs Ring 90 deg V-Sit SA kip to L-sit

SA back kip to Felge forward

Wheel Iron Cross/Str PL
support straight to support

Back kip to Felge backward

handstand straight to support

Felge backward SB
to HS
 Gymnastics

13 Manna

14

C 15
Elite
16

17
Gymnastics

Iron Cross
Pullout
Half
SA Hang to SA from Full PL
Full PL Lay/1 Leg
BL PL to HS PU
PL PU
Butterfly SA SB to
Mount HS
Support to
SA from Full PL
Hang to
PL to HS PU
Cross
 Gymnastics

R Wall RTO 90+75

Maltese PU Dip
Half
RTO 90+82
Lay/1 Leg SB Rotation to HS
Dip
PL PU
RTO 90+86
Butterfly Mount
Dip

Full PL RTO 90+88

PU Dip

Maltese Elevator
 Gymnastics

SA kip to V-sit/kip Felge forward SA

cross/L-cross to cross

Back kip to cross/L- Felge forward SA

Full Planche
cross to str PL

Back kip to straddle Felge forward SA

PL SB to HS

Inverted Cross
 Gymnastics

List of Abbreviations
Abbreviation Meaning
HS Handstand
HeSPU Headstand Pushup
HSPU Handstand Pushup
R Rings
RTO Rings Turned Out
BW Body Weight
BA Bent Arm
BB Bent Body
SA Straight Arm
SB Straight Body
FL Front Lever (can also mean 'Floor')
BL Back Lever
Inv Inverted Hang
Str Straddle
OAC One Arm Chinup
PL Planche
PB Parallel Bars
Adv Advanced
PU Pushup
PPPU Pseudo Planche Pushup
GH German Hang
RC Rope Climb
OA One Arm
 Gymnastics

Chart-Column #
Book Page
Circular Pull Reverse Leg Pelican
FIG Level [1] Lifts Pushups
Prone
1 Straddle

2 Prone

Prone +
Novice 3 20lbs

45 Degree
4 Tuck 180 Headstand
Incline
Tuck 360 /
60 Degree
5 Adv Tuck
Incline
180
Adv Tuck Headstand +
6 360 20lbs
A
Elevated Horizontal
7 Straddle 180
Headstand on Knees
Int. Half Lay 180
8 / Straddle
360
Half Lay 360
9 / Full 180
Handstand Horizontal

Handstand +
10 Full 360
20lbs
B
Inverted
11 Muscle Up
Adv.
12

C 13
 Gymnastics

14

15
Elite
16

17
 Gymnastics

1. See BtGB 360 Pulls: http://gymnasticbodies.com/forum/viewtopic.php?p=1659