Standards Database
Benchmark Standards
Every number traces to peer-reviewed research. Browse all benchmarks across 8 categories and 7 progression levels.
Squatting
3 movements| Movement | BEG | BEG+ | INT | INT+ | ADV | ADV+ | RX |
|---|---|---|---|---|---|---|---|
Back Squat | 40 kg | 60 kg | 80 kg | 105 kg | 130 kg | 155 kg | 180 kg |
Front Squat | 34 kg | 51 kg | 68 kg | 89 kg | 110 kg | 132 kg | 153 kg |
Overhead Squat | 26 kg | 39 kg | 52 kg | 68 kg | 85 kg | 101 kg | 117 kg |
Pulling
1 movement| Movement | BEG | BEG+ | INT | INT+ | ADV | ADV+ | RX |
|---|---|---|---|---|---|---|---|
Deadlift | 60 kg | 90 kg | 120 kg | 150 kg | 180 kg | 210 kg | 240 kg |
Pressing
2 movements| Movement | BEG | BEG+ | INT | INT+ | ADV | ADV+ | RX |
|---|---|---|---|---|---|---|---|
Strict Press | 20 kg | 30 kg | 45 kg | 55 kg | 68 kg | 80 kg | 95 kg |
Bench Press | 40 kg | 55 kg | 70 kg | 90 kg | 105 kg | 125 kg | 145 kg |
Olympic Lifting
3 movements| Movement | BEG | BEG+ | INT | INT+ | ADV | ADV+ | RX |
|---|---|---|---|---|---|---|---|
Power Clean | 30 kg | 45 kg | 65 kg | 85 kg | 105 kg | 120 kg | 135 kg |
Snatch | 20 kg | 35 kg | 52 kg | 70 kg | 90 kg | 105 kg | 125 kg |
Clean & Jerk | 35 kg | 50 kg | 72 kg | 95 kg | 115 kg | 130 kg | 150 kg |
Gymnastics
5 movements| Movement | BEG | BEG+ | INT | INT+ | ADV | ADV+ | RX |
|---|---|---|---|---|---|---|---|
Strict Pull-ups | - | 1-3 | 4-8 | 9-14 | 15-20 | 21-25 | 26+ |
Strict HSPU | - | - | 1-5 | 6-10 | 11-18 | 19-28 | 29+ |
Toes to Bar | - | 1-3 | 4-10 | 11-16 | 17-24 | 25-31 | 32+ |
Bar Muscle-ups | - | - | - | 1-4 | 5-9 | 10-14 | 15+ |
Ring Muscle-ups | - | - | - | 1-3 | 4-8 | 9-15 | 16+ |
Monostructural
4 movements| Movement | BEG | BEG+ | INT | INT+ | ADV | ADV+ | RX |
|---|---|---|---|---|---|---|---|
500m Row | 2:30 | 2:10 | 1:55 | 1:45 | 1:38 | 1:30 | 1:24 |
2000m Row | 9:30 | 8:30 | 7:45 | 7:15 | 6:50 | 6:25 | 5:50 |
1 Mile Run | 10:00 | 8:30 | 7:30 | 6:45 | 6:10 | 5:40 | 5:10 |
5K Run | 32:00 | 28:00 | 24:00 | 21:00 | 19:00 | 17:30 | 16:00 |
Bodyweight
3 movements| Movement | BEG | BEG+ | INT | INT+ | ADV | ADV+ | RX |
|---|---|---|---|---|---|---|---|
Push-ups | 0-10 | 11-20 | 21-35 | 36-50 | 51-65 | 66-80 | 81+ |
Double-unders | - | 1-5 | 6-25 | 26-50 | 51-80 | 81+ | 121+ |
Pistol Squats | - | - | 1-3 | 4-8 | 9-15 | 16-24 | 25+ |
Endurance
4 movements| Movement | BEG | BEG+ | INT | INT+ | ADV | ADV+ | RX |
|---|---|---|---|---|---|---|---|
Fran21-15-9: Thrusters (43/30kg) + Pull-ups | 10:00 | 8:00 | 6:00 | 4:30 | 3:30 | 2:40 | 2:00 |
Grace30 Clean & Jerk (61/43kg) | 8:00 | 6:00 | 4:30 | 3:30 | 2:45 | 2:10 | 1:40 |
Murph1mi + 100PU/200PU/300SQ + 1mi (w/ vest) | 70:00 | 60:00 | 52:30 | 45:00 | 40:00 | 35:00 | 30:00 |
Cindy20min AMRAP: 5PU/10PU/15SQ | 8 rds | 11 rds | 14 rds | 17 rds | 20 rds | 23 rds | 26 rds |
About These Numbers
All benchmark standards are based on an approximately 80 kg male and 60 kg female reference athlete. Values are derived from peer-reviewed research, competition data, and established fitness testing databases. Adjust proportionally for bodyweight where applicable.
Read the full methodology