Each skill is scored from 0 to 10 points. In order to advance, students must accumulate a minimum of 108 points out of 180 total points, this equates to an average score of 6 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.


Dead Stop Pushups

  • Perform five dead-stop push ups with proper form.
  • Keep your body straight, bring your chest to the ground and lift your hands, and keep your elbows in toward your body.
dead stop pushup image

Assisted MUscle Ups

  • Perform 5 assisted muscle ups on the blue bar on the sonic wall
  • Keep your elbows in (no chicken winging)


  • Perform 10 squat tuck jumps
  • No pause between jumps
  • Must tuck in the air and land with a slap-out landing each time
how to parkour

box climb

  • Wall run to a half cat
  • Use a level 2 or better top out to stand up on top of the 6’ box


  • Perform a gymnastics-style cartwheel
  • Begin facing forward, end facing backward
  • Hands must be pointed inward toward each other, legs should remain straight
gymnastics cartwheel

handstand 180

  • Start in a handstand against a wall facing either direction
  • Perform a 180° turn to end facing the opposite direction against the wall

Dive Roll

Perform a dive roll over the wedge mat

PK Shoulder ROll

Perform a drop to PK shoulder roll from a 3′ obstacle to the ground

TAP Swing

  • Perform a proper tap swing on a bar
  • Hollow in the back, straight at the bottom, and “tapping” through to a hollow in the front
how to tap swing


Perform a basic underbar through the green 2 hole without your feet touching the wall

how to underbar


Perform a

  • step vault
  • lazy vault
  • kong up

on the quad boxes

how to vault

Single Obstacle Flow

Perform in order on a single obstacle the step and lazy dances:

  • step vault
  • reverse step vault
  • lazy vault
  • reverse lazy vault

No more than two steps allowed between each movement. Smoothness is key!

Multiple Obstacle flow

  • Perform any 5 movements of your choice utilizing 3 obstacles
  • You must perform at least 1 movement on each of the three obstacles (you can do more than one movement on an obstacle)
  • You will be allowed two practice runs before being judged
  • Smoothness is key!

The video demonstration is only a guide, and not the exact movements or obstacle setup you must perform


Perform strides on 3 precision trainers spaced 4′ apart

cat grab

  • Use a single foot takeoff on a tire placed 6’ (measured to the middle of the tire) to a cat grab on the 7’ box
  • Both feet must hit the wall at hip height


From a cat grab on the green hold, dyno to touch the red hold with a good landing on the ground


Perform 2 precisions with full control using 3 separate precision trainers spaced 4’ apart

Wall Spin

On a sideways 4’ trapezoid, demonstrate a wall spin with hands in the middle of the trapezoid