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SCWolf 06-15-2014 08:20 PM

Bodyweight Exercise Challenges
 
Bodyweight Exercise Challenges


In this thread, we will list various different body weight exercises divided by tiers of difficulty. With each exercise there will be a current record held by anyone on this forum. This will give some initiative to surpass your current limitations and work to beat the current record.

This is something that could be a lot of fun, judging by the competitive nature of a lot of people here.

The main reason I chose bodyweight exercises is because it's something everyone can compete it, regardless of experience or weight class. It's something we're all capable of doing.

Rules


1. No cheating - There will be instructional videos added for each exercise to give you the exact form to follow.

2. Prove it - If you're planning on competing at an exercise to top the current record holder, you'll need some type of video proof. Nowadays, most people if not everyone has a phone with the capability of taking video. If you're worried about privacy, you can upload the video to YouTube as unlisted and send the video to either Reach, Reincarnate or Myself. We will update the current leader upon viewing the video. Otherwise, you can feel free to just post your achievements here. It's all in good fun regardless of what you choose to do.

3. Keep it civilized - Obviously this is going to be competitive. Discussions can be had, but please keep it civilized.

4. Standards - Static holds should be held for at least 10 seconds with perfect form for them to count. e.g. no you can't planche if you throw yourself up in the air, bend your knees 2 seconds in and then flail around and hit the ground 1 second later.

Any of the repetition exercises, I think 2 clean full ROM reps should be done with good form. The second one to demonstrate mastery.

Oh, and finally: Rings > Floor > Bar when it comes to the difficulty of these moves. Obviously all three are acceptable but someone doing a harder variation will take position over an easier variation.

Tier List

List of all exercises divided by difficulty. Each exercise will have a video link demonstrating the form of the exercise.

Tier 1

Hanging leg raise : http://workoutlabs.com/wp-content/up..._Leg_Raise.png
Push ups (At least 5)
Jumping pull up
Plank (at least 30 seconds)
Wall Handstand : http://yoga.prevention.com/slideshow...ndstand__2.jpg

Tier 2

Tuck L-Sit : http://antranik.org/wp-content/uploa...cked-L-sit.jpg
Pullup

Current record: 18 by Shouka
Dips (at least 5)
Current record: 20 by Scwolf

Tier 3



Tier 4



Tier 5

90 Degree V-Sit : http://www.tomrydval.cz/photos/1-tom...roatia-krk.jpg
1.75x Bodyweight Pullup
1.9x Bodyweight Dip
Advanced Tuck Planche: http://i75.photobucket.com/albums/i2...uckPlanche.jpg

Tier 6

135 Degree V-Sit : http://crossfitequipped.com.au/wp-co...aran_v-sit.jpg
2x Bodyweight Pullup
2.25x Bodyweight Dip
1 Leg Planche : http://photos1.blogger.com/img/147/2...%20planche.jpg


Tier 7



Tier 8



Notes


The leader for each exercise will be updated when it actually applies. As of right now, there are none. Will work on either hotlinking YouTube videos on each exercise, or embedding the youtube videos directly into the thread when I have a little more time. Until then, feel free to use Google to find a demonstration of each exercise.

This list was created in consultation with a gymnast. If you think some of the items are out of order feel free to critique the list.

If you have any other bodyweight to add to this list, throw them in the responses. One of us will update and associate each added exercise to the appropriate tier of difficulty.

However, note that philsophically this list was created with STRENGTH as the primary factor in determining the tiers. Skill and balance are always factors, but strength is key in being able to progress through this list. Moves that require more skill / balance than strength were purposely left out of the list (e.g. I will not be adding things like walking handstands. Yes, they're hard but not because they require a lot of strength to do).

Finally, I want to emphasize that this is for FUN, so stay safe and don't feel pressured into trying higher tier moves before you're ready. Most people will take months to get to Tier 3+ and to reach higher tiers it can take years of practice.

Arch0wl 06-15-2014 08:27 PM

Re: Bodyweight Exercise Challenges
 
I don't currently know what some of these are, so I'll comment on them when I can.

I did find this while googling though: http://ashotofadrenaline.net/hardest...s-of-all-time/

SCWolf 06-15-2014 08:28 PM

Re: Bodyweight Exercise Challenges
 
I think Reach is going to do the YouTube linking whenever he gets around to it

Reach 06-15-2014 09:39 PM

Re: Bodyweight Exercise Challenges
 
Updated with pictures/videos. Will link more tutorial videos in the future + more challenges as I can standardize them.

Notes: DO NOT ATTEMPT SHIT MORE THAN 1 TIER ABOVE WHAT YOU CAN ALREADY DO. Don't be dumb and hurt yourself.

But otherwise, enjoy. Making it a goal to move up through this list over time with undoubtedly increase your strength and overall fitness.

Can probably do a powerlifting one too if people are interested. Can use wilks for standardization.



A few rules I will add to OP:

Static holds should be held for at least 10 seconds with perfect form for them to count. e.g. no you can't planche if you throw yourself up in the air, bend your knees 2 seconds in and then flail around and hit the ground 1 seconds later.

Any of the repetition exercises, I think 2 clean full ROM reps should be done with good form. The second one to demonstrate mastery.

Oh, and finally: Rings > Floor > Bar when it comes to the difficulty of these moves. Obviously all three are acceptable but everything is easiest on bars.

Arch0wl 06-16-2014 12:05 AM

Re: Bodyweight Exercise Challenges
 
What kind of FFMI / muscle-to-bodyfat ratio would be ideal for these?

NorthStrong 06-16-2014 12:23 AM

Re: Bodyweight Exercise Challenges
 
Quote:

Originally Posted by Reach (Post 4150652)
Can probably do a powerlifting one too if people are interested. Can use wilks for standardization.

Had the same idea earlier / mentioned it to SCWolf

Quote:

Originally Posted by Arch0wl (Post 4150767)
What kind of FFMI / muscle-to-bodyfat ratio would be ideal for these?

lots off ffmi to little bf % probably

Reach 06-16-2014 05:58 AM

Re: Bodyweight Exercise Challenges
 
Yeah, without a doubt, being lean is an advantage for most of these. Especially beyond tier 3.

Not that you have to be ultra shredded, but having abs and not being a bloated whale will definitely help haha

NorthStrong 06-16-2014 08:05 AM

Re: Bodyweight Exercise Challenges
 
Quote:

Originally Posted by Reach (Post 4150904)
Yeah, without a doubt, being lean is an advantage for most of these. Especially beyond tier 3.

Not that you have to be ultra shredded, but having abs and not being a bloated whale will definitely help haha

callin me out brah!??!

kmay 06-16-2014 08:57 AM

Re: Bodyweight Exercise Challenges
 
i can't even do a pull up yet... good luck finding any competition on here SC lol

blindreper1179 06-16-2014 09:36 AM

Re: Bodyweight Exercise Challenges
 
I like this idea. Competition will hopefully get me going!

SCWolf 06-16-2014 11:15 AM

Re: Bodyweight Exercise Challenges
 
Quote:

Originally Posted by kmay (Post 4150943)
i can't even do a pull up yet... good luck finding any competition on here SC lol

Reach is better than me at most bodyweight exercises. NorthStrong and Arch0wl could give us a run for our money as well. I'm certain there are a few others on this forum that could compete as well.

Reach 06-16-2014 11:25 AM

Re: Bodyweight Exercise Challenges
 
Not to mention, honestly, more so than a competition this is here for self improvement.

The whole is that, as people try to progress through these tiers, they'll get stronger and get in better shape. The rankings would only be for motivation.

kmay 06-16-2014 11:55 AM

Re: Bodyweight Exercise Challenges
 
I just feel that tier 1 is too difficult to get too... its like starting a D1 player in a tournament with an FMO as their first song...

maybe some sort of push-up or leg lift thing. going straight into pull-ups and holding your entire body off the ground seems a bit ridiculous.

Reach 06-16-2014 03:09 PM

Re: Bodyweight Exercise Challenges
 
Can certainly add another Tier. Wasn't sure if there would be interest or not but now we know.

Added jumping pullups since they're a good way to work up to pullups. Also added some other exercises that are basically prerequisites for the stuff to come. Hope that's more reasonable!

I tried to minimize equipment, but there are other things I can add in the future too (planks, ab wheel, front and back levers etc)

One Winged Angel 06-16-2014 03:13 PM

Re: Bodyweight Exercise Challenges
 
The way you guys have this set up is great and will more than likely motivate me to dabble in this sort of stuff again. Used to be able to do muscle-ups a few years back but nowadays I'd be lucky to do more than 10 pullups. Hopefully that'll change shortly.

Would be cool to see vids of people on here tackling tiers 4-7.

Coolboyrulez0 06-16-2014 03:35 PM

Re: Bodyweight Exercise Challenges
 
Will attempt some of these on rest days, definitely do the suggested powerlifting challenges also

blindreper1179 06-18-2014 07:37 PM

Re: Bodyweight Exercise Challenges
 
Just some quick questions lumped into one:

Push ups, pull ups, and other exercises that have different variations, which one's are going to be used for records on here? Just the basic for each one? or have a section for each variation?

Thanks!

ssbmchamp 06-18-2014 07:45 PM

Re: Bodyweight Exercise Challenges
 
Probably a dumb question but for the dips and pullups (let's use 2x body weight as an example) does that in fact mean someone weighing 200lbs has to hold/strap 200 additional pounds to them while doing a pull-up/dip?

SCWolf 06-18-2014 08:01 PM

Re: Bodyweight Exercise Challenges
 
Yes, that is exactly what that means

ssbmchamp 06-18-2014 08:39 PM

Re: Bodyweight Exercise Challenges
 
Quote:

Originally Posted by SCWolf (Post 4152397)
Yes, that is exactly what that means

Gotcha. Props to anyone that can do that.


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