Calisthenics Reacts · The level test

Which level are you?

Two goals, four levels, one standard (v1.0, 28 October 2026). Test every domain of a level; your level is your lowest domain. Film it, so you can check it. Starting a guide? This is week zero: the test, a day to write your numbers, then week 1. Plan your week.

FreestylePower & Endurance

Came from our DM? Reply there with the level you pass, and we'll send you what to train next.

Before you start

How the test works

Two goals: Freestyle (statics, dynamics, power dynamics, combinations) and Power & Endurance (bodyweight strength, explosive, weighted, endurance).
Your level is your lowest result: 12 pull-ups reach Intermediate, 21 dips reach Advanced, 1 muscle-up only Beginner, so the level is Beginner.
Valid rep, no-rep: chin visibly above the bar counts; chin level with the bar does not.
Test, train, retest: the test filmed and timed, a twelve-week plan of three sessions a week, the retest in weeks 6 and 12.

Freestyle

BeginnerFoundations
StaticsL-sit, 10 s, floor or parallettes
Chest-to-wall handstand, 30 s
Tuck front lever, 10 s
Elbow lever, 5 s
Dynamics10 controlled hollow-to-arch swings, legs together, then a dead stop
Kip (swing) to support on the high bar, 3 clean
Safe dismount from a full swing, landing on two feet, 3 in a row
Power dynamics10 pike push-ups, head to the floor
5 tuck front lever raises
3 muscle-up negatives, 5 s each
CombinationsLink 3 developing skills without touching the floor (a training combo)

Not there yet? Foundations is the twelve-week plan to pass it. Passed it? Train for Intermediate with Controlled Execution.

IntermediateControlled Execution
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

Not there yet? Controlled Execution is the twelve-week plan to pass it. Passed it? Train for Advanced with High Difficulty.

AdvancedHigh Difficulty
StaticsFull front lever, 3 s (recognised static)
Plus one of: straddle planche 2 s, full straddle front lever 3 s, V-sit 3 s (all recognised)
Freestanding handstand, 30 s
DynamicsSwing 540 (recognised dynamic), 3 clean of 5
One more distinct dynamic of equal or higher difficulty, e.g. shrimp flip, 3 clean of 5
Power dynamics3 front lever pull-ups (full or full straddle) from a 0.5 s pause
3 freestanding handstand push-ups, or 3 on parallettes against the wall, full depth
CombinationsTwo distinct valid combos: one on the high bar, one on parallel bars or floor
At least one of them contains an Advanced static

Not there yet? High Difficulty is the twelve-week plan to pass it. Passed it? Train for Elite with Complete Performance.

EliteComplete Performance
StaticsFull planche, 2 s (recognised static)
Plus one of: one-arm handstand 3 s, Victorian 2 s, maltese 2 s, one-arm front lever 2 s
Full front lever, 5 s
DynamicsThree distinct high-difficulty dynamics, each 3 clean of 5, e.g. swing 720, shrimp flip, and one more
Power dynamicsTwo of: 3 full planche push-ups · 5 full front lever pull-ups · 1 hefesto · 1 ninety-degree push-up
CombinationsA 1–2 minute routine in the Cup 2027 application format: a complete high-bar combo, a complete parallel-bar combo, a separate power move at the end
Three distinct valid combos across the test day, no fall inside any combo

Not there yet? Complete Performance is the twelve-week plan to pass it. Passed it? That is the top of the Calisthenics Reacts scale.

Power & Endurance

BeginnerThe First 99
BodyweightMen and boys: 5 pull-ups · 8 dips · 0 muscle-ups
Women and girls: 3 pull-ups · 5 dips · 0 muscle-ups
ExplosiveMen and boys: 5 explosive push-ups, hands on a 30–45 cm bench, both hands leave it / 3 fast pull-ups, the bar reaches the collarbone
Women and girls: 5 explosive push-ups, hands on a 45–60 cm bench, both hands leave it / 1 fast pull-up, the bar reaches the collarbone
WeightedA gate, not a test: 3 × 5 strict pull-ups and 3 × 8 strict dips
EnduranceMen and boys: The 99, under 15:00
Women and girls: The 75, under 15:00

Not there yet? The First 99 is the twelve-week plan to pass it. Passed it? Train for Intermediate with The 138.

IntermediateThe 138
BodyweightMen and boys: 10 pull-ups · 15 dips · 3 muscle-ups
Women and girls: 6 pull-ups · 10 dips · 0 muscle-ups
ExplosiveMen and boys: 5 explosive push-ups from the floor, both hands leave it / 3 explosive pull-ups, the bar reaches the chest (nipple line)
Women and girls: 5 explosive push-ups, hands on a 30–45 cm bench, both hands leave it / 3 fast pull-ups, the bar reaches the collarbone
WeightedOpen men (18+): pull-up +10% bodyweight × 5 · dip +15% bodyweight × 5
Open women (18+): pull-up +5% bodyweight × 5 · dip +7.5% bodyweight × 5
Youth boys (13–17): pull-up +5% bodyweight × 5 · dip +5% bodyweight × 5
Youth girls (13–17): pull-up +2.5 kg × 3 · dip +2.5 kg × 5
EnduranceMen and boys: The 138, under 15:00
Women and girls: The 99, under 15:00

Not there yet? The 138 is the twelve-week plan to pass it. Passed it? Train for Advanced with The 210.

AdvancedThe 210
BodyweightMen and boys: 15 pull-ups · 20 dips · 5 muscle-ups
Women and girls: 10 pull-ups · 15 dips · 3 muscle-ups
ExplosiveMen and boys: 5 clap push-ups from the floor / 3 explosive pull-ups, the bar reaches the bottom of the breastbone
Women and girls: 5 explosive push-ups from the floor, both hands leave it / 3 explosive pull-ups, the bar reaches the chest (nipple line)
WeightedOpen men (18+): pull-up +25% bodyweight × 5 · dip +35% bodyweight × 5
Open women (18+): pull-up +12.5% bodyweight × 5 · dip +20% bodyweight × 5
Youth boys (13–17): pull-up +10% bodyweight × 5 · dip +10% bodyweight × 5
Youth girls (13–17): pull-up +5% bodyweight × 3 · dip +7.5% bodyweight × 5
EnduranceMen and boys: The 210, under 18:00
Women and girls: The 138, under 18:00

Not there yet? The 210 is the twelve-week plan to pass it. Passed it? Train for Elite with The 280.

EliteThe 280
BodyweightMen and boys: 20 pull-ups · 25 dips · 10 muscle-ups
Women and girls: 15 pull-ups · 20 dips · 6 muscle-ups
ExplosiveMen and boys: 5 clap push-ups, feet raised 30 cm / 3 explosive pull-ups, the bar reaches the navel
Women and girls: 5 clap push-ups from the floor / 3 explosive pull-ups, the bar reaches the bottom of the breastbone
WeightedOpen men (18+): pull-up ISF +32 kg, open men table: Rank 3 at your bodyweight · dip +50% bodyweight × 5
Open women (18+): pull-up ISF +12 kg, open women table: Rank 3 at your bodyweight · dip +30% bodyweight × 5
Youth boys (13–17): pull-up ISF +8 kg, boys 13–17 table: Youth 1 at your bodyweight · dip +15% bodyweight × 5
Youth girls (13–17): pull-up ISF +8 kg, girls 13–17 table: Youth 1 at your bodyweight · dip +10% bodyweight × 5
EnduranceMen and boys: The 280, under 22:00
Women and girls: The 210, under 22:00

Not there yet? The 280 is the twelve-week plan to pass it. Passed it? That is the top of the Calisthenics Reacts scale.

Not medical advice. Train within your own health and ability, and learn every dynamic skill with a qualified coach and mats. The guides add the safety gates, the full rules for each test, and the plan. See all eight guides.