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Calisthenics progression chart

22 ladders on one scale

A ladder takes one kind of move from easy to hard, like push-ups from the wall to one arm. All 22 share one scale of 14 steps in 7 colours, so a colour means the same class of feat on every ladder.

See the chartHow a step opens
Handstand push-up Handstand · step 11 Legendary

Fig.The scale

14 steps in 7 colours

Each colour holds 2 steps, from Starter grey to Artifact gold. A ladder starts where its first move fits: Push at step 1, Pull-up at step 4 and Handstand at step 6.

  • Starter grey Steps 1 and 2 · 25 steps on the chart
  • Common white Steps 3 and 4 · 25 steps on the chart
  • Uncommon green Steps 5 and 6 · 30 steps on the chart
  • Rare blue Steps 7 and 8 · 27 steps on the chart
  • Epic purple Steps 9 and 10 · 24 steps on the chart
  • Legendary orange Steps 11 and 12 · 23 steps on the chart
  • Artifact gold Steps 13 and 14 · 7 steps on the chart

Orange starts at step 11. It is set by a handstand push-up with no wall: Handstand step 11, Handstand push-up.

Gold, steps 13 and 14, holds the top skills:

  • One-arm push-up, feet together Push · step 13
  • Straddle planche Planche · step 13
  • One-arm lowering Pull-up · step 13
  • One-arm pull-up Pull-up · step 14
  • Front lever Row · step 13
  • Standing rollout Core · step 13
  • Human flag Side core · step 13

Fig.The chart

Every ladder, step by step

One row per ladder. Each step shows its main move and its range: the reps or seconds (s) that move runs from and to. On a move for each side, you count your weaker side.

Goal pose: a stretch or yoga step, with no count. Timed and 30-s count: cardio steps.

Strength

8 ladders: Push, Handstand, Planche, Pull-up, Row, Squat, Hinge and Sit-up

Push

9 steps
  1. Step 1 Starter Wall push-up 10-40 reps
  2. Step 2 Starter Desk push-up 10-40 reps
  3. Step 3 Common Knee push-up 8-35 reps
  4. Step 4 Common Slow push-up, knees down 6-15 reps
  5. Step 5 Uncommon Push-up 6-30 reps
  6. Step 6 Uncommon Feet-elevated push-up 6-25 reps
  7. Step 9 Epic Archer push-up 4-20 reps
  8. Step 11 Legendary One-arm push-up 3-12 reps each side
  9. Step 13 Artifact One-arm push-up, feet together 1-10 reps each side

Handstand

6 steps
  1. Step 6 Uncommon Pike push-up 5-18 reps
  2. Step 7 Rare Feet-up pike push-up 5-15 reps
  3. Step 8 Rare Wall handstand 20-120 s
  4. Step 9 Epic Wall handstand push-up 2-15 reps
  5. Step 10 Epic Freestanding handstand 3-60 s
  6. Step 11 Legendary Handstand push-up 1-5 reps

Planche

6 steps
  1. Step 5 Uncommon Planche lean 15-60 s
  2. Step 8 Rare Frog stand 5-60 s
  3. Step 9 Epic Straight-arm frog stand 5-45 s
  4. Step 10 Epic Tuck planche 3-40 s
  5. Step 11 Legendary Flat-back tuck planche 3-30 s
  6. Step 13 Artifact Straddle planche 2-15 s

Pull-up

9 steps
  1. Step 4 Common Dead hang 10-60 s Pull-up bar
  2. Step 5 Uncommon Scapular pulls 5-15 reps Pull-up bar
  3. Step 6 Uncommon Flexed-arm hang 5-40 s Pull-up bar
  4. Step 7 Rare Pull-up lowering, 5 seconds 3-8 reps Pull-up bar
  5. Step 8 Rare Pull-up 1-15 reps Pull-up bar
  6. Step 9 Epic Chest-to-bar pull-up 3-12 reps Pull-up bar
  7. Step 12 Legendary Archer pull-up 2-12 reps each side Pull-up bar
  8. Step 13 Artifact One-arm lowering 2-6 reps each side Pull-up bar
  9. Step 14 Artifact One-arm pull-up 1-3 reps each side Pull-up bar

Row

11 steps
  1. Step 1 Starter Doorframe row 10-35 reps
  2. Step 2 Starter One-arm row 10-20 reps each side
  3. Step 3 Common Inverted row under a table 5-30 reps Sturdy table
  4. Step 4 Common One-arm doorframe row 8-25 reps each side
  5. Step 5 Uncommon Steep one-arm doorframe row 4-15 reps each side
  6. Step 6 Uncommon One-arm towel door lowering 3-10 reps each side Towel and door
  7. Step 7 Rare One-arm towel door row 3-12 reps each side Towel and door
  8. Step 8 Rare One-arm towel row with a hold 4-12 reps each side Towel and door
  9. Step 10 Epic Tuck front lever 5-30 s Pull-up bar, rings or straps
  10. Step 11 Legendary Flat-back front-lever row 3-10 reps Pull-up bar, rings or straps
  11. Step 13 Artifact Front lever 3-10 s Pull-up bar, rings or straps

Squat

11 steps
  1. Step 1 Starter Sit to stand with a calf raise 8-25 reps
  2. Step 2 Starter Chair-height squat 10-35 reps
  3. Step 3 Common Full air squat 10-35 reps
  4. Step 4 Common Tempo squat 8-15 reps
  5. Step 5 Uncommon Split squat 8-25 reps each side
  6. Step 6 Uncommon Bulgarian split squat 6-25 reps each side
  7. Step 7 Rare Assisted pistol 4-15 reps each side
  8. Step 9 Epic Pistol squat 2-15 reps each side
  9. Step 10 Epic Shrimp squat 4-12 reps each side
  10. Step 11 Legendary Shrimp squat, foot held 3-10 reps each side
  11. Step 12 Legendary Dragon pistol 1-5 reps each side

Hinge

9 steps
  1. Step 1 Starter Glute bridge 12-40 reps
  2. Step 2 Starter Single-leg bridge 8-25 reps each side
  3. Step 3 Common Hamstring walkout 6-12 reps
  4. Step 4 Common Sliding leg curl 6-20 reps
  5. Step 7 Rare Single-leg sliding curl 3-12 reps each side
  6. Step 8 Rare Assisted Nordic 3-10 reps Stable chair
  7. Step 9 Epic Nordic lowering 3-8 reps Stable chair
  8. Step 10 Epic Nordic pull-back 2-8 reps Stable chair
  9. Step 11 Legendary Full Nordic curl 1-5 reps Stable chair

Sit-up

6 steps
  1. Step 2 Starter Crunch 10-25 reps
  2. Step 3 Common Reverse crunch 8-25 reps
  3. Step 4 Common Sit-up 5-25 reps
  4. Step 5 Uncommon Tuck-up 5-20 reps
  5. Step 6 Uncommon V-up 3-20 reps
  6. Step 7 Rare Sit-up with a weight 6-15 reps

Endurance

6 ladders: Cardio, Power, Core, Side core, L-sit and Wall sit

Cardio

9 steps
  1. Step 1 Starter Step jacks Timed
  2. Step 2 Starter Shadow boxing Timed
  3. Step 3 Common Jog on the spot Timed
  4. Step 4 Common High knees Timed
  5. Step 5 Uncommon Jumping jacks 30-s count
  6. Step 6 Uncommon Mountain climbers 30-s count
  7. Step 8 Rare Burpees 30-s count
  8. Step 10 Epic Chest-to-floor burpees 30-s count
  9. Step 11 Legendary Tuck-jump burpees 30-s count

Power

7 steps
  1. Step 5 Uncommon Squat jump 6-20 reps
  2. Step 6 Uncommon Explosive push-up 4-12 reps
  3. Step 7 Rare Clap push-up 3-12 reps
  4. Step 8 Rare Explosive pull-up 3-10 reps Fixed pull-up bar
  5. Step 9 Epic High pull-up 2-6 reps Fixed pull-up bar
  6. Step 10 Epic Jumping muscle-up 2-8 reps Fixed pull-up bar; Step or box
  7. Step 12 Legendary Muscle-up 1-5 reps Fixed pull-up bar

Core

11 steps
  1. Step 1 Starter Incline plank 30-90 s
  2. Step 2 Starter Knee plank 30-90 s
  3. Step 3 Common Forearm plank 20-120 s
  4. Step 6 Uncommon Long-lever plank 10-45 s
  5. Step 7 Rare Plank shoulder taps 20-60 s
  6. Step 8 Rare Body saw 10-45 s
  7. Step 9 Epic Tuck dragon flag 3-15 reps
  8. Step 10 Epic Dragon flag lowering 3-10 reps
  9. Step 11 Legendary Dragon flag 2-8 reps
  10. Step 12 Legendary Standing rollout, lowering 2-8 reps Ab wheel
  11. Step 13 Artifact Standing rollout 1-5 reps Ab wheel

Side core

9 steps
  1. Step 4 Common Side plank on the knees 20-90 s each side
  2. Step 5 Uncommon Side plank 20-60 s each side
  3. Step 6 Uncommon Copenhagen side plank 10-60 s each side
  4. Step 7 Rare Long-lever Copenhagen 10-40 s each side
  5. Step 9 Epic Copenhagen raises 5-15 reps each side
  6. Step 10 Epic Tuck flag 3-25 s each side A pole outdoors
  7. Step 11 Legendary One-leg flag 3-20 s each side A pole outdoors
  8. Step 12 Legendary Straddle flag 3-15 s each side A pole outdoors
  9. Step 13 Artifact Human flag 2-7 s each side A pole outdoors

L-sit

7 steps
  1. Step 4 Common Foot-supported L-sit 20-60 s
  2. Step 5 Uncommon Tuck L-sit, one foot down 10-45 s each side
  3. Step 6 Uncommon Tuck L-sit 5-60 s
  4. Step 7 Rare One-leg L-sit 10-60 s each side
  5. Step 8 Rare Floor L-sit 5-45 s
  6. Step 10 Epic Tuck V-sit 5-30 s
  7. Step 12 Legendary V-sit 3-15 s

Wall sit

5 steps
  1. Step 2 Starter Wall sit, quarter 45-150 s
  2. Step 4 Common Wall sit, deep 40-120 s
  3. Step 5 Uncommon Wall sit, thighs level 30-180 s
  4. Step 6 Uncommon Single-leg wall sit, 105 degrees 15-75 s each side
  5. Step 7 Rare Single-leg wall sit, 90 degrees 20-90 s each side

Flexibility

8 ladders: Front split, Middle split, Pike, Ankles and squat, Backbend, Twist, Balance and Arm balance

Front split

6 steps
  1. Step 1 Starter Standing quad stretch Goal pose
  2. Step 3 Common High lunge Goal pose
  3. Step 5 Uncommon Pyramid Goal pose
  4. Step 7 Rare Front split prep Goal pose
  5. Step 9 Epic Low front split Goal pose
  6. Step 11 Legendary Front split Goal pose

Middle split

6 steps
  1. Step 1 Starter Butterfly on the bed Goal pose
  2. Step 3 Common Side lunge stretch Goal pose
  3. Step 5 Uncommon Wide-leg fold Goal pose
  4. Step 7 Rare Seated straddle fold Goal pose
  5. Step 9 Epic Pancake Goal pose
  6. Step 11 Legendary Middle split Goal pose

Pike

6 steps
  1. Step 1 Starter Chair hamstring stretch Goal pose
  2. Step 2 Starter Standing forward fold Goal pose
  3. Step 4 Common Big toe fold Goal pose
  4. Step 6 Uncommon Seated forward fold Goal pose
  5. Step 8 Rare Forehead to knees fold Goal pose
  6. Step 11 Legendary Pike fold Goal pose

Ankles and squat

6 steps
  1. Step 1 Starter Calf stretch at the wall Goal pose
  2. Step 2 Starter Deep squat at the desk Goal pose
  3. Step 4 Common Deep squat Goal pose
  4. Step 6 Uncommon Feet-together squat Goal pose
  5. Step 8 Rare Bound squat Goal pose
  6. Step 11 Legendary Bound squat twist Goal pose

Backbend

6 steps
  1. Step 1 Starter Wall angels Goal pose
  2. Step 2 Starter Standing backbend Goal pose
  3. Step 4 Common Wheel, hands on the bed Goal pose
  4. Step 6 Uncommon Wheel Goal pose
  5. Step 9 Epic Wall walk to wheel Goal pose
  6. Step 11 Legendary Stand-to-stand wheel Goal pose

Twist

5 steps
  1. Step 1 Starter Chair twist Goal pose
  2. Step 3 Common Twisted chair pose Goal pose
  3. Step 5 Uncommon Twisted triangle Goal pose
  4. Step 8 Rare Bound seated twist Goal pose
  5. Step 11 Legendary Bound lunge twist Goal pose

Balance

6 steps
  1. Step 1 Starter Tree pose Goal pose
  2. Step 3 Common Eagle Goal pose
  3. Step 5 Uncommon Warrior III Goal pose
  4. Step 7 Rare Tree pose, eyes closed Goal pose
  5. Step 9 Epic Standing big toe hold Goal pose
  6. Step 11 Legendary Dancer Goal pose

Arm balance

5 steps
  1. Step 1 Starter Wrist lean at the desk Goal pose
  2. Step 3 Common Crow prep Goal pose
  3. Step 8 Rare Crow Goal pose
  4. Step 10 Epic Side crow Goal pose
  5. Step 11 Legendary Flying splits Goal pose