BARCROSS
bodyweight progressions v5.4 · ascend — every skill lights the path behind it
1
Mere Mortal
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Beginner
Intermediate
Advanced
Elite
RINGS
BAR
FLOOR
⚑ No goal
Manna
Maltese
Planche
Muscle Up
Back Lever
Human Flag
Iron Cross
Dragon Flag
Front Lever
Pistol Squat
One Arm Pull Up
Handstand Push Up
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NEXT TRIALS →
German Hang
Skin the Cat → Back Lever
Vertical Row
Rows → One Arm → Iron Cross
Tuck Front Lever
Front Lever
Scapular Pull
Pull Up → Muscle Up → One Arm
Side Plank
Human Flag
Sup Hold
Dips
Foot Sup L-Sit
L-Sit → V-Sit → Manna
Reverse Plank
Bridge
Wall Plank
Handstand → HSPU
Incline Push Up
Push Up → One Arm
Plank
Elbow Lever
Planche Lean
Planche
Ring Frog Stand
Ring Planche → Maltese
Rev Hyperextension
Posterior Chain
Banded Pallof Press
Anti-Rotation
Hollow Hold
Compression
Hanging Knees to Chest
Hanging Leg Raise
Tuck Dragon Flag Negative
Dragon Flag
OA Plank
Ab Wheel
Assisted Squat
Squat → Pistol
Split Squat
Split Squat → Shrimp
OL Deadlift
Hinge → Nordic Curl
Horizontal Pull
0 / 38
Skin the Cat → Back Lever
0/13
German Hang
▶
Tuck Skin the Cat
▶
Adv Tuck Skin the Cat
▶
Pike Skin the Cat
▶
Tuck Back Lever
▶
Adv Tuck Back Lever
▶
INTERMEDIATE
One Leg Back Lever
▶
Straddle Back Lever
▶
Back Lever
★
▶
Back Lever Pullout
▶
ADVANCED
German Hang Pullout
▶
Bent Arm Pull Up to BL
▶
Handstand Lower to BL
▶
Front Lever
0/8
Tuck Front Lever
▶
INTERMEDIATE
Adv Tuck Front Lever
▶
One Leg Front Lever
▶
Straddle Front Lever
▶
Front Lever
★
▶
ADVANCED
FL to Inverted
▶
Hanging Pull FL to Inv
▶
360° Pull
▶
Rows → One Arm → Iron Cross
0/17
Vertical Row
▶
Incline Row
▶
Row
▶
Wide Row
▶
L-Hang
▶
Archer Row
▶
INTERMEDIATE
Archer-In Row
▶
Str OA Row
▶
One Arm Row
▶
Tuck ICM
▶
Tuck FL Row
▶
Adv Tuck FL Row
▶
ADVANCED
Straddle FL Row
▶
Front Lever Row
▶
Iron Cross Progression
▶
Iron Cross
★
▶
Iron Cross to BL
▶
Vertical Pull
0 / 30
Pull Up → Muscle Up → One Arm
0/22
Scapular Pull
▶
Arch Hang
▶
Pull Up Negative
▶
Pull Up
★
▶
Ring L-Sit Pull Up
▶
L-Sit Pull Up
▶
C2B Pull Up
▶
MU Neg
▶
Kipping MU
▶
INTERMEDIATE
Pullover
▶
Muscle Up
★
▶
Wide Muscle Up
▶
Strict Bar MU
▶
L-Sit Muscle Up
▶
Ring Wide Pull Up
▶
Ring Wide L-Pull Up
▶
Typewriter Pull Up
▶
Archer Pull Up
▶
OA Pull Up Neg
▶
ADVANCED
One Arm Pull Up
★
▶
OA Straight MU
▶
ELITE
High One Arm Pull Up
▶
Human Flag
0/8
Side Plank
▶
Support Press
▶
Tuck Flag
▶
INTERMEDIATE
Vertical Flag
▶
Adv Tuck Flag
▶
Straddle Flag
▶
Human Flag
★
▶
ELITE
OA Elbow Lever Press to OA HS
▶
Vertical Push
0 / 60
Dips
0/16
Sup Hold
▶
Dip Neg
▶
Dip
★
▶
Tuck L-Sit Dip
▶
L-Sit Dip
▶
Ring Sup Hold
▶
RTO Sup Hold
▶
Ring Dip Neg
▶
Ring Dip
▶
RTO Dip
▶
Bulgarian Dip
▶
INTERMEDIATE
Ring L-Sit Dip
▶
Ring Wide Dip
▶
RTO 45° Dip
▶
RTO 75° Dip
▶
ADVANCED
RTO 90° Dip
▶
L-Sit → V-Sit → Manna
0/14
Foot Sup L-Sit
▶
One Leg L-Sit
▶
Tuck L-Sit
▶
One Leg Bent L-Sit
▶
L-Sit
★
▶
Straddle L-Sit
▶
INTERMEDIATE
RTO L-Sit
▶
45° V-Sit
▶
90° V-Sit
▶
ADVANCED
120° V-Sit
▶
140° V-Sit
▶
155° V-Sit
▶
170° V-Sit
▶
ELITE
Manna
★
▶
Bridge
0/11
Reverse Plank
▶
Shoulder Bridge
▶
Table Bridge
▶
Angled Bridge
▶
Head Bridge
▶
Bridge / Wheel
★
▶
Decline Bridge
▶
One Leg Bridge
▶
Decline OL Bridge
▶
INTERMEDIATE
OA Head Bridge
▶
OA Bridge
▶
Handstand → HSPU
0/19
Wall Plank
▶
Wall Headstand
▶
Wall Handstand
▶
Handstand
★
▶
Wall HeS PU Neg
▶
Wall HeS PU
▶
INTERMEDIATE
Wall HS PU
▶
Headstand PU
▶
HS PU
★
▶
Ring Shld Stand
▶
Ring HS
▶
Ring Wide HS PU
▶
Ring Strap HS PU
▶
Tuck Handstand
▶
OA HS Progression
▶
ADVANCED
Straddle OA HS
▶
Straight OA HS
▶
Ring HS Push Up
▶
ELITE
Additional HS Variations
▶
Horizontal Push
0 / 59
Push Up → One Arm
0/23
Incline Push Up
▶
Push Up
★
▶
Diamond Push Up
▶
PP Push Up
▶
Pike Push Up
▶
Decline Pike PU
▶
Ring Wide PU
▶
Ring Push Up
▶
Archer Push Up
▶
Ring Archer PU
▶
INTERMEDIATE
RTO Push Up
▶
RTO Archer PU
▶
RTO PP PU
▶
Incline OA PU
▶
Straddle OA PU
▶
Ring Str OA PU
▶
One Arm Push Up
★
▶
ADVANCED
RTO Maltese PU
▶
Ring Wall PP PU
▶
Wall PP Push Up
▶
Wall Maltese PU
▶
Ring OA Push Up
▶
ELITE
Ring Wall Maltese PU
▶
Elbow Lever
0/8
Plank
▶
Straddle One Arm Plank
▶
Straddle Elbow Lever
▶
One Leg Elbow Lever
▶
Elbow Lever
★
▶
INTERMEDIATE
Ring Elbow Lever
▶
OA Straddle Elbow Lever
▶
One Arm Elbow Lever
▶
Planche
0/14
Planche Lean
▶
Frog Stand / Crow Pose
▶
Straight Arm Frog Stand / Crane Pose
▶
INTERMEDIATE
Tuck Planche
▶
Tuck Planche PU
▶
Adv Tuck PL PU
▶
Adv Tuck PL
▶
Str Planche
▶
ADVANCED
One Leg Planche
▶
Planche
★
▶
SA Str PL to HS
▶
Str Planche PU
▶
OL Planche PU
▶
ELITE
Planche Push Up
▶
Ring Planche → Maltese
0/14
Ring Frog Stand
▶
INTERMEDIATE
Ring SA Frog Stand
▶
Ring Tuck Planche
▶
Ring Tuck PL PU
▶
Ring Adv Tuck PL
▶
ADVANCED
Ring Straddle PL
▶
Ring One Leg PL
▶
Ring Adv Tuck PL PU
▶
Ring Straddle PL PU
▶
ELITE
Ring Planche
▶
Ring OL Planche PU
▶
Ring Planche Push Up
▶
Inverted Cross
★
▶
Maltese
★
▶
Core
0 / 30
Posterior Chain
0/3
Rev Hyperextension
▶
Hyperextension
▶
Arch Body Hold
▶
Anti-Rotation
0/2
Banded Pallof Press
▶
Ring Pallof Press
▶
Compression
0/3
Hollow Hold
▶
Tuck Up Crunch
▶
Seated Pike Leg Lift
▶
Hanging Leg Raise
0/4
Hanging Knees to Chest
▶
Hanging Leg Raise T2B
▶
Ankle Weight HLR T2B
▶
One Arm HLR T2B
▶
Dragon Flag
0/9
Tuck Dragon Flag Negative
▶
Advanced Tuck Dragon Flag
▶
INTERMEDIATE
Straddle / One Leg Dragon Flag
▶
Dragon Flag
★
▶
Ankle Weight Dragon Flag
▶
OA Dragon Flag
▶
OL Dragon Press
▶
Dragon Press
▶
ADVANCED
One Arm Dragon Press
▶
Ab Wheel
0/9
OA Plank
▶
OA OL Plank
▶
INTERMEDIATE
Ring Ab Rollout
▶
Knees Ab Wheel
▶
Straight Leg Ab Wheel Ramp
▶
Straight Leg Ab Wheel Neg
▶
Straight Leg Ab Wheel
▶
ADVANCED
Weighted Ab Wheel
▶
One Arm Ab Wheel
▶
Legs
0 / 27
Squat → Pistol
0/10
Assisted Squat
▶
Parallel Squat
▶
Full Squat
★
▶
Cossack Squat
▶
Partial Pistol Squat
▶
Assisted Pistol Squat
▶
Pistol Squat
★
▶
INTERMEDIATE
Weighted Pistol Squat
▶
Natural One Leg Press
▶
ADVANCED
Elevated Friction Pistol Squat
▶
Hinge → Nordic Curl
0/8
OL Deadlift
▶
90° Hip NC
▶
45° Hip NC
▶
INTERMEDIATE
Nordic Curl Negative
▶
Nordic Curl
★
▶
Nordic Curl Arms Overhead
▶
Tuck One Leg Nordic Curl
▶
ADVANCED
One Leg Nordic Curl
▶
Split Squat → Shrimp
0/9
Split Squat
▶
Bulgarian Split Squat
▶
Step Up
▶
Deep Step Up
▶
Beginner Shrimp Squat
▶
Int Shrimp Squat
▶
INTERMEDIATE
Shrimp Squat
★
▶
Two Hand Shrimp Squat
▶
Elevated 2H Shrimp Squat
▶
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