Scoring

Each skill is scored from 0 to 10 points. In order to advance, students must accumulate a minimum of 90 points out of 180 total points, this equates to an average score of 5 or better on each skill. Any skill scored 0-2 will be an immediate failure, so be sure you review each skill and ask a coach if you have any questions.

SKILLS

Push ups

  • Perform 5 push ups with proper form
  • Keep your body straight, bring your chest close to the ground, and keep your elbows in toward your body
fitness training near me

Muscle Up

  • Perform 1 assisted muscle up on the blue bar wall
  • Keep your elbows in — no chicken winging
  • You can use a foot assist if needed
how to muscle up

Squats

  • Perform 5 squats with proper form
  • Your feet should remain flat
  • You should move through a complete range of motion
how to squat

Box Climb

  • Wall run to a half cat
  • Use a level 2 or better top out to stand on top of the 5’ box
how to climb a box

Slap Out Landing

Perform a slap out landing from a 3’ obstacle to the ground

Handstand

Hold a handstand against a wall facing either direction for 5 seconds

how to handstand against wall

Forward Roll

  • Perform a gymnastics-style forward roll
  • Must stand up smoothly with no help from your hands
How to do a gymnastics-style forward roll

PK Shoulder Roll

  • Perform a standard Parkour shoulder roll on the ground
  • Head cannot touch the ground and must be off to the side
  • Hands should guide your roll to one side of your head
how to do a parkour shoulder roll

Backward PK Shoulder Roll

  • Perform a standard backward Parkour shoulder roll on the ground
  • Head cannot touch the ground and must be off to the side
  • Hands should guide your roll to one side of your head

Bar Swing

  • Legs should remain straight
  • Re-grip in the back
  • Release and land on the back-swing
how to do a parkour bar swing

Underbar

Perform an underbar through any hole, demonstrating proper technique

how to parkour underbar

Step Vault

Perform a step vault over a 3’ obstacle

how to step vault

Lazy Vault

Perform a lazy vault over a 3’ obstacle

how to lazy vault

Sit Turn

Perform a sit turn on a trapezoid

how to do a sit turn

Balance

Balance across the gray quad box beam with full control

Cat Grab

Perform a standing two-foot jump from a tire placed 4’ away to a cat grab on the green cat grab hold

Precision JUmps

Starting on the white piece, jump and land with feet together on each piece of wood in a row with full control on each jump

STEP-UP HANDPLANT WALL GAINER

Perform a step-up handplant wall gainer on a tipped over 4’ (blue) trapezoid