Body Weight Sex Age

Print

Level 1 : Green Land

Requirements

  1. Small remarks in Set I
Set I L1 L2 L3 L4 L5 L6 L7
1. Squat

2. Lunge

3. Deadlift

4. Side Press

5. Pull-up (*lat pull down)

PU

6. Spider

7. Milko Bench Press

Level 2 : Navy Ocean

Requirements

  1. Fixable remarks in Set I
  2. Small remarks in Set II
Set II L1 L2 L3 L4 L5 L6 L7
1. Dip (*cable push down)

2. Full Contact Twist

3. Side Bend

4. Good Morning

5. Swing

6. Military Press

7. Sumo Deadlift

Level 3 : Blue Sky

Requirements

  1. Excellence in Set I
  2. Fixable remarks in Set II
  3. Small remarks in Set III
Set III L1 L2 L3 L4 L5 L6 L7
1. Front Squat

2. Elastic Band Run

3. Milko Push-Pull

4. Wood Chopper

5. Curl and Arnold Press

6. One Arm One Leg Deadlift

7. One Leg Full Contact Twist

Level 4 : Yellow Sun

Requirements

  1. Excellence in Set I
  2. Excellence in Set II
  3. Fixable remarks in Set III
  4. Small remarks in Set IV
Set IV L1 L2 L3 L4 L5 L6 L7
1. Overhead Squat

2. Air-born Lunge

3. Jump and Land

4. Twisted Lunge

5. Milko Press

6. Bar Pullover

7. Z-Pull-up