The 7 Levels
From first barbell pickup to elite competition. Each level represents a distinct stage of athletic development, defined by measurable benchmarks across all 8 fitness categories.
Beginner
BEGNew to structured fitness training. Learning fundamental movement patterns with minimal or no external load.
Key Characteristics
- Learning basic barbell movements (air squat, deadlift, press)
- Cannot perform strict pull-ups or advanced gymnastics
- Developing cardiovascular base
- Requires coaching on every movement
Beginner+
BEG+Basic movements mastered with good form. Building consistency, work capacity, and confidence.
Key Characteristics
- Comfortable with foundational barbell movements under light-to-moderate load
- May have first strict pull-up
- Can complete modified benchmark workouts
- Starting to understand workout pacing
Intermediate
INTSolid fundamentals across all fitness categories. Handles moderate loads with consistently good form.
Key Characteristics
- Moderate strength relative to bodyweight (bodyweight back squat for males)
- Can perform strict pull-ups, kipping pull-ups, toes-to-bar
- Understands pacing for different workout time domains
- Can follow intermediate programming independently
Intermediate+
INT+Competent athlete proficient across all fitness domains. Requires periodized programming for continued progress.
Key Characteristics
- Strong relative to bodyweight (1.3x BW back squat for males)
- Can perform handstand push-ups, chest-to-bar pull-ups
- Developing Olympic lift proficiency
- Can complete most benchmark workouts at prescribed weights
Advanced
ADVStrong and skilled across all categories. Competition-capable at local level.
Key Characteristics
- 1.6x+ BW back squat for males
- Can perform bar muscle-ups and ring muscle-ups
- Proficient Olympic lifter
- Completes all benchmark workouts at Rx weights
Advanced+
ADV+Very strong and highly skilled. Competition-level fitness across all domains.
Key Characteristics
- 2x+ BW back squat for males
- Large unbroken sets of advanced gymnastics
- High-level Olympic lifting technique and loads
- Competes successfully in fitness competitions
Rx
RXElite-level performance across all fitness domains. Top 5% of the trained population.
Key Characteristics
- 2.3x+ BW back squat for males
- Rapid cycling of advanced gymnastics under fatigue
- Elite Olympic lifting numbers
- Can compete at national or international level
The Weakest-Link Principle
Your overall OpenProgression level is determined by your lowest category score. True fitness means having no glaring weaknesses.
Example Athlete Profile
Despite scoring Advanced in 7 of 8 categories, this athlete is classified as Intermediate because Olympic Lifting is their weakest link. Balanced development is essential for progression.