Skill Progressions & Scaling

Below are thorough, all-inclusive skill progression and scaling recommendations.  The skill progressions are long, methodical, and ESSENTIAL to safe movement development.  The emphasis is on body-positioning and mechanics, NOT on getting to the most advanced movement as fast as possible. You may spend months on a single element in these progressions.

Each scaling element includes a level of Mastery.  Do not move to the next element until meeting Mastery in the previous element.  Some portions of a progression contain two movements (you can work both simultaneously).  Next to the Mastery Column is a Scaling Column.  This describes how to scale the full movement if it’s prescribed in a WOD.  This is the default template CFHR coaches use when determining how to scale athletes in WODs.  Each movement has a linked video and description of key elements of the movement.

For steps with a rep-defined Master, here is a general rep progression to follow:

For Rep-Based movements, do each movement 2-3 days in a week.  For some movements, like Rocking Tucks, rep count will be higher.

  • Week 1: 4 sets of 4-6 reps
  • Week 2: 4 sets of 5-8 reps
  • Week 3: 5 sets of 8-10 reps
  • Week 4: 4 sets of 10-12 reps
  • Week 5: 5 sets of 10-15 reps (or mastery)

For Time-Based movements, do each movement 2-3 days per week.  Move onto next movement in progression after mastery.

  • Week 1: 3 sets of 8-15 seconds
  • Week 2: 4 sets of 25-30 seconds
  • Week 3: 5 sets of 25-30 seconds
  • Week 4: 4 sets of 40-45 seconds
  • Week 5: 5 sets of 45 seconds
  • Week 5: 5 sets of 60 seconds (or master)

Skill Progression Movements

(Click each movement below for videos and a description of key elements.)

HOLLOW BODY/HOLLOW ROCK

HANDSTAND HOLD & HANDSTAND WALK

HANDSTAND PUSH-UPS

MUSCLE UP

PUSHUPS

PULLUPS

RING DIPS

 Additional Movement Progressions

(Click each movement below for videos and a description of key elements.)
BAR MUSCLE UP

Part 1     Part 2     Part 3

PISTOLS

Part 1     Part 2     Part 3     Part 4

L-SIT

Part 1     Part 2     Part 3

ROPE CLIMB

Part 1     Part 2     Part 3     Part 4     Part 5     Part 6     Part 7     Part 8

DOUBLE UNDERS
NOTE: LEARNING DOUBLE UNDERS STARTS WITH A CORRECT SINGLE UNDER JUMP POSITION
DON’T SKIP LEARNING THE CORRECT SINGLE UNDER!

Part 1 – Single Under basics

Part 2 – First Exposure to Double Unders

Part 3 – Connecting Double Unders