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.
New to Training?
Foundation Milestones bridge the gap between zero training experience and Level 1 (Beginner). Three stepping stones that require no gym, no equipment, and no experience.
Foundation
~1-2 weeksCan perform basic human movements safely. Standing movements only, no floor work. A chair and household items are all you need.
Requirements
Moving
~2-4 weeksCan perform bodyweight exercises with good form. Floor work introduced, still no gym needed.
Requirements
Ready
~4-8 weeksMovement quality and base fitness sufficient for structured training. Ready for gym onboarding and barbell introduction.
Requirements
Foundation Milestones follow the same weakest-link principle. Complete all requirements at a milestone before moving to the next. No gym membership required for F1 and F2.