Standards

One thing that makes our box the best in Kingsport is our dedication to our athletes and giving them the tools they need to succeed. To provide the safest and most effective training possible, we have established four levels of experience. Below are the standards and how to progress to the next level.

The Level 1 Standards are the minimum standards that must be met in order to attend group classes. These benchmarks must be done with proper form (as approved by your 101 Coach) and will be validated following 101.

Level 1 Standards

- Air Squat - Back Squat - Front Squat
- Strict Press - Push Press
- Med Ball Clean
- Push-up - 10 reps (assisted)
- Ring Row - 10 reps (assisted)
- Butterfly Sit-up - 10 reps
- Run 400m or Row 500m - to completion

In order to graduate from Level 1 to Level 2, an athlete will need to schedule a session with a coach who will validate your performance. YOU can choose ANY 6 of the 8 standards listed below to be performed within a 30-minute session.

Level 2 Standards

- Deadlift - 1 x BW x 1
- Back Squat - .75 x BW x 1
- Front Squat - .50 x BW x 1
- Push Press - .25 x BW x 1
- Ring Row - 10 reps
- Push-up - 10 reps
- Run 400m or Row 500m - 2:45

In order to graduate from Level 2 to Level 3, an athlete will need to schedule a session with a Coach who will validate your performance. YOU can choose ANY 7 of the 11 standards listed above to be performed within a 30-minute session; Hang Power Cleans and Hang Power Snatches are mandatory. Two Saturday classes per month will be dedicated to teaching the Clean and the Snatch. Additional personal instruction is also available. Please call to schedule.

Level 3 Standards

- Deadlift - 1.25 x BW x 1
- Back Squat - 1 x BW x 1
- Front Squat - .75 x BW x 1
- Push Press - .50 x BW x 1
- Pull-up - 1 strict rep for men / 1 strict rep on a purple band for women
- Push-up - 10 reps for men / 5 reps for women
- Hang Power Clean - .65 x BW x 1
- Hang Power Snatch - .50 x BW x 1
- Run 400m or Row 500m - 2:45
- Handstand - 30-second hold against the wall
- Double-under - 3 reps

In order to graduate from Level 3 to Level 4, an athlete will need to schedule a session so a Coach can validate your performance. The coach will randomly choose 10 of the 14 standards listed above to be performed within a 1-hour session.

Level 4 Standards

- Deadlift - 315/205 x 10 unbroken reps
- Front Squat - 255/165 x 5 reps
- Squat Snatch - 135/95 x 6 - touch and go
- Snatch - 165/115 x 1 rep
- Ground to Overhead - 165/100 x 6 - touch and go
- Clean and Jerk - 245/145 x 1
- Run 400m - 1:15
- Run 1 mile - 6:45
- Row 500m - 1:45/2:00
- Pull-ups - 20/10 unbroken
- Muscle-ups - 5/2 unbroken
- HSPU - 15/8 unbroken reps
- Double-unders - 50 unbroken reps
- Able to perform Pistols