How We Derive Benchmarks
Every benchmark in the OpenProgression standard traces to published, citable data. No number is copied from any proprietary system. This page explains our methodology and provides full source citations.
Percentile Mapping
Each of the 7 levels corresponds to a percentile range within the trained population — people who regularly engage in structured fitness training (minimum 3 sessions per week).
Derivation Process
Identify best available data
Peer-reviewed studies take precedence, followed by published standards, then public databases.
Extract percentile distributions
Pull percentile data from the source for each benchmark movement, separated by gender.
Map percentiles to OP levels
Apply the 7-level percentile ranges to convert raw data into level-specific benchmarks.
Cross-reference
Validate against at least one additional source where possible. Resolve discrepancies by weighting sample size.
Round to practical values
Round to gym-meaningful numbers (nearest 5kg for barbell lifts, whole reps for gymnastics).
Document sources
Every benchmark includes source citations traceable to the original data.
Source Hierarchy
Sources are ranked by evidence quality. When multiple sources conflict, higher-tier sources take precedence.
Published in scientific journals with formal peer review
Widely recognized classification systems from credentialed practitioners
Large-scale, publicly accessible performance databases
Military fitness standards published as public domain data
Data from organized fitness competitions and events
All Sources
Normative data for squat, bench press and deadlift
Peer-reviewedBall, R. & Weidman, D. (2024). Journal of Science and Medicine in Sport
Normative scores for CrossFit Open workouts: 2011-2022
Peer-reviewedMangine, G.T., Grundlingh, N., & Feito, Y. (2023). Sports, 11(2), 24
Determination of a CrossFit Benchmark Performance Profile
Peer-reviewedMangine, G.T. et al. (2020). International Journal of Exercise Science
Normative Values for Benchmark Workout Scores in CrossFit
Peer-reviewedButcher, S.J. et al. (2018). Sports Medicine - Open
Lon Kilgore Strength Standard Tables
Published standardKilgore, L. (2023)
Olympic Weightlifting Skill Levels Chart
Published standardEverett, G. (2018). Catalyst Athletics
Concept2 Logbook World Rankings
Public databaseConcept2 (2025)
Race time standards
Public databaseRunningLevel.com (2025)
Exercise performance standards
Community databaseStrengthLevel.com (2025)
Guidelines for Exercise Testing and Prescription
Professional standardAmerican College of Sports Medicine
U.S. Military Physical Fitness Test Standards
Government (public domain)Department of Defense
CrossFit Open Workout Analysis
Official competition dataCrossFit Games
Limitations
Self-reported data
Some sources (StrengthLevel, Concept2 logbook) rely on self-reported performance, which may introduce upward bias.
Population differences
CrossFit Open athletes, powerlifting competitors, and Concept2 users are not identical populations. We account for this in cross-referencing.
Absolute vs. relative strength
Barbell benchmarks use absolute values for a reference bodyweight (~80kg male / ~60kg female). Future versions may add ratio-based standards.
Limited gymnastics research
Peer-reviewed normative data for pull-ups, muscle-ups, and HSPU is sparse. We supplement with military standards and community databases.
Equipment variation
Standards assume standard equipment (barbell, pull-up bar, Concept2 erg). Athletes using different equipment may need adjusted benchmarks.
Help Improve the Standard
Know of a peer-reviewed study or large dataset that could improve our benchmarks? We welcome contributions that strengthen the evidence base.
Contributing Guidelines