1. Squat
- Box squat, air squat, dumbbell squat, back squat, front squat, overhead squat
2. Single-leg Squat
- Lunge, box step-up, reverse lunge, hanging-leg pistol from box, elevated-leg pistol from box, pistol
3. Jump and Land
- Jumping mechanics, (broad jump), box jump, (rebounding box jump)*
4. Hip and Trunk Flexion (seated)
- Butterfly sit-up, feet-anchored military sit-up, weighted sit-up, Roman chair sit-up, GHD sit-up
5. Hip and Trunk Flexion (hanging, bent knee)
- Supine knee draw, hanging knee raise, knees-to-elbows, kipping knees-to-elbows, (skin-the cat)*
6. Hip and Trunk Flexion (hanging, straight leg)
- Supine leg raise, hanging straight leg raise, toes-to-bar, kipping toes-to-bar, (glide kip)*
7. Hip and Trunk Flexion (static)
- Tuck sit, L-sit knee extensions, L-sit, (L-sit on rings)*, (V-sit)*
8. Hip and Trunk Extension
- Good morning, hip extension, back extension, hip and back extension, (glute ham raise)*
9. Pull Object (ground to hip)
- Romanian deadlift, deadlift
10. Pull Object (ground to shoulder)
- Muscle clean, power clean, power clean + front squat, clean
- Dumbbell muscle clean, db power clean, db power clean + front squat, db clean, db split clean
11. Pull Object (ground to overhead)
- Muscle snatch, power snatch, power snatch + overhead squat, snatch
- Dumbbell muscle snatch, db power snatch, db power snatch + overhead squat, db snatch
12. Pull to Object (strict, horizontal)
- Ring row, false grip ring row
13. Pull to Object (strict, vertical)
- Static hang, scapular pull-up, piked ring row, band-assisted pull-up, pull-up, weighted pull-up
14. Pull to Object (kipping)
- Kip swing, kipping pull-ups, chest-to-bar kipping pull-up, butterfly pull-up
15. Push Away from Object (horizontal)
- Push-up from box, push-up, ring push-up
16. Push Object (horizontal)
- Floor press, bench press
17. Push Away from Object (vertical)
- Parallette dip, box dip, bar dip, ring dip
18. Push Object (vertical)
- Press, push press, push jerk, split jerk
- Dumbbell press, db push press, db push jerk, db split jerk
19. Push Away from Object (vertical, inverted, static)
- Down dog pike hold, pike hold from box, kick up to handstand, wall-assisted handstand, (freestanding handstand)
20. Push Away from Object (vertical, inverted, dynamic)
- Down dog push-up, pike push-up from box, handstand push-up, kipping HSPU, (deficit HSPU) *, (freestanding HSPU)
21. Push Away from Object (vertical, inverted, ambulatory)
- Inchworm/walkback, wallwalk, nose-to-wall handstand, (shoulder taps)*, (handstand walk)*
22. Hybrid (pull to object [vertical], jump and land)
- Jumping pull-up
23. Hybrid (pull to object [vertical], hip and trunk flexion [static])
- L-hang knee extensions, L-hang, L pull-up
24. Hybrid (squat, push-up, jump and land)
- Box burpee, step-up burpee, burpee
25. Hybrid (squat, push object)
- Dumbbell thrusters, thrusters
26. Hybrid (sit-up, push object, single-leg squat)
- Floor press and sit-up, Turkish get-up
27. Hybrid (squat, push object, throw)
- Medicine ball front squats, wallballs
28. Hybrid (pull to object [vertical], push away from object [vertical])
- Muscle-up from floor, band-assisted muscle-up, L-hang muscle-up, muscle-up, bar muscle-up
29. Hybrid (squat, pull to object [vertical])
- Rope climb from seated, plank rope climb, rope climb, legless rope climb
30. Kettlebells
- Russian swing, American swing
31. Monostructural (run)
- (Walk)*, run
32. Monostructural (row)
- Row
33. Monostructural (jump rope)
- Rope skips, timed double-under attempts, double-unders
