Freestyle · Intermediate: Controlled Execution: The cover
The cover
Freestyle · Intermediate: Controlled Execution: Ole's swing 360, phase by phase
Ole's swing 360, phase by phase
Freestyle · Intermediate: Controlled Execution: Back lever · 3D figure, posed by our rig
Back lever · 3D figure, posed by our rig
Freestyle · Intermediate: Controlled Execution: Start here: eight steps · p. 6
Start here: eight steps · p. 6
Freestyle · Intermediate: Controlled Execution: Your level, in numbers · p. 11
Your level, in numbers · p. 11
Freestyle · Intermediate: Controlled Execution: The movement standards · p. 23
The movement standards · p. 23
Freestyle · Intermediate: Controlled Execution: Inside the guide · p. 46
Inside the guide · p. 46
Freestyle · Intermediate: Controlled Execution: Technique, with pictures · p. 52
Technique, with pictures · p. 52
Freestyle · Intermediate: Controlled Execution: The plan · p. 100
The plan · p. 100
Freestyle · Intermediate: Controlled Execution: Your week, 2 to 7 days · p. 104
Your week, 2 to 7 days · p. 104
Freestyle · Intermediate: Controlled Execution: Your scorecard · p. 139
Your scorecard · p. 139
1 / 11The cover
Calisthenics Reacts · Freestyle · Intermediate

Controlled Execution

Make every skill repeatable, then build your first real combo

Experience:INTERMEDIATE
BeginnerIntermediate ✓AdvancedElite
Goal:FREESTYLE
Freestyle ✓Power & Endurance

Intermediate is where freestyle becomes judgeable. Your first recognised skills, made repeatable, and your first combo a judge would count.

  • The full back lever, freestanding handstand and tuck planche, with the range work that makes them safe
  • The swing 360 and a second release, with the progressions and the safety gates for each
  • How to build a valid combo (three dynamic or power-dynamic skills, two statics) from what you already own
  • Exactly where to start, and a plan for your week: two days or three times a day, a swap for every exercise, and every exercise explained in one line
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New edition, 1 November 2026. Start here, a plan for any week, a swap for every exercise, cue boxes and Ole's photos throughout. Buyers of earlier editions get it free.

Plan your week with this guide, free2 to 7 days, 1 to 3 trainings a day, a swap for every exercise. See it before you buy.
Here's exactly what's inside
  • 164 pages, A5 PDF, 31 chapters in six parts
  • The standard for every domain, with every number labelled: official rule, external benchmark, our standard or evidence gap
  • Movement drawings and the no-reps that cost people levels
  • A twelve-week plan for any week: two to seven days, one to three trainings a day (Main, Midday, GTG), a check test at week 6, the exit test at week 12
  • Start here: eight steps from opening the PDF to your first session, and a swap for every exercise. Lay out your week free: the plan builder
  • Three scorecards and a 36-session log to write in
  • Safety gates where the risk is, and a chapter on training under eighteen
  • The research behind every graded chapter, at the back
Who it's for, and who it isn't

For the athlete with solid basics who wants skills that land three times in five.

Not for anyone who'd skip the mats and the coach for releases.

How to order?
  1. Press Add to cart, or Buy it now for just this guide.
  2. Pay by card, Apple Pay or Google Pay. Stripe handles the payment; we never see your card.
  3. The PDF arrives by email within seconds, on a link tied to your order.

What's inside

164 pages. One standard. Twelve weeks.

Pages
164
Chapters
31
Weeks
12
Sessions
36

Every domain at this level, tested on video, with every number labelled: official rule, external benchmark, our standard or evidence gap. Your level is your lowest domain.

The Intermediate standard

What you have to show, on video, to pass. Your level is your lowest domain. Every number below is ours unless the guide names a rule or a table, and every one is printed in the guide with its label.

StaticsFull back lever, 5 s (recognised static)
Freestanding handstand, 10 s
L-sit, 20 s
Advanced tuck front lever, 10 s
Tuck planche, 5 s
DynamicsSwing 360 (recognised dynamic), 3 clean of 5 attempts
One more distinct release, e.g. a swing 180, 3 clean of 5
Power dynamics3 strict muscle-ups, each from a 0.5 s dead-hang pause
3 wall handstand push-ups, head to the floor
CombinationsOne valid combo on the high bar: at least 3 dynamic or power-dynamic skills and 2 statics, each static held 2 s

See it move

Every movement here is a posed 3D body, start to finish. Each frame is checked against normal joint ranges and the bar or floor before it is drawn. Press play, drag through it frame by frame, or switch the view. The body is Blender Studio’s Human Base Meshes (CC0), posed by our own skeleton.

The swing, frame 1 of 15Full rep
The swing

Front · hollow

Muscle-up, frame 1 of 19Full rep
Muscle-up

Start · still dead hang

Front lever: tuck to full, frame 1 of 15Progression
Front lever: tuck to full

Tuck

Train it with

The same level for the other goal, the next level when you pass, and the book on training with what you have.

Four levels of Freestyle

Each guide earns one level. Its entry test is the level below; its exit test is its own.

BeginnerFoundations€19IntermediateControlled Execution€24AdvancedHigh Difficulty€29EliteComplete Performance€39

Looking for the other goal? Power & Endurance · Intermediate →

Frequently asked questions

About the standards, safety, the PDF and refunds.

Get the guide · €24
Is this an official ranking?

No. Beginner, Intermediate, Advanced and Elite are Calisthenics Reacts levels. No federation uses them and passing one doesn't qualify you for a competition. Where a guide quotes a competition rule, it names the organiser and the year; where a number is ours, it says so.

Who is it for?

Anyone thirteen or older. Standards are split by sex where it's fair to split them, and by age wherever load is involved. No youth label needs an adult load, and every release, flip or loaded test for under-eighteens has a supervision gate.

What do I need?

A pull-up bar, parallel bars or a dip station, a floor, a phone to film with. Parallettes help. Power & Endurance from Intermediate up uses a dip belt; Elite uses a weighted vest. Freestyle releases need landing mats and, at first, a coach.

Which guide should I buy?

The one above the level you've already passed. Not sure? Start with Beginner: its entry test tells you within an hour. Each guide's entry test is the level below, so you'll find out quickly if you started too low.

I train two days a week. Or every day. Does it work?

Yes. The guide lays out the same plan for two to seven days a week, at one to three trainings a day (Main, Midday, GTG). Two days stretches the twelve weeks to sixteen; more days add practice and one short session for your weakest area, never a second copy of the week. You can lay it out free in the plan builder before you buy: ecosystemhq.uk/cr-plan.html.

I don't know where to start.

That's the first chapter. Start here gives you eight steps in order, from the entry test (week zero) to your first session, and "If you get lost" points nine common problems to the page that solves them.

I don't have a bar, or rings, or a wall today.

Every exercise in the plan has swaps that do the same job, with when to use each one: rows instead of pull-ups, parallettes instead of the floor, a pike hold instead of a wall. The test movement itself stays at least once a week.

Can I train Freestyle and Power & Endurance together?

Yes, from four days a week. One guide leads the week; the other takes the short session slot, its strength session one week and its power session the next. The plan builder lays it out if you pick both.

Is it medical advice?

No. It teaches; it doesn't diagnose or treat. Every chapter where something can hurt you has a safety gate, and the body part has a pain rule for when to stop and see someone.

What if a standard changes?

Every number comes from one standards file, versioned and dated. When results from real athletes say a number is wrong, we change it, list the change in the guide, and you get the new edition free.

Refunds?

If it isn't what you expected, reply to your receipt. No discounts, ever: the price is the price for everyone.