explanation of exercises

dips
On a set of parallel bars or rings lower till your shoulders are almost level with your hands, and push back up.

chair dips
If you do not have rings or bars you can use 2 chairs.

back extension
Lift both the chest and legs off the floor at the same time.

inverted pull up
Hang upside down on rings or bar and pull feet towards ceiling

lunge
stand feet shoulder-width apart, and then step forward, landing with the heel first. The motion is continued until the back knee is nearly touching the ground. Then return to starting position by driving upward forward with the front leg, and repeat the exercise by stepping forward with other leg

0ne legged squat
Stand on a bench or box that's about knee height. Hold your arms in front of you and flex your right ankle so your toes are higher than your heel. Keeping your torso as upright as possible, bend your left knee and slowly lower your body until your right heel lightly touches the floor. Pause for 1 second, then push yourself up. That's one repetition.

l-hang
Hang from the bar and hold an l position with you body, if this is not possible bend your knees.

l-pull up
Do pull ups while maintaining the l position, if this is not possible bend your knees.

plank
Hold you body in a straight line weight on elbows and toes. To add intensity slide elbows forward.

handstand push ups
Get in a handstand position against a wall. Range of motion will be limited to start.

explanation of workouts

Level 1 workouts used as example

" 5x3 reps, for time:"
inverted pull ups
dips
l-hang
1 legged squats

Do 3 inverted pull ups, 3 dips, 9 seconds l-hang *, 3 1 legged squats for each leg. Repeat this 5 times.

For time: 10 lunge
10 Push up
10 pull ups
10 dips
10 l-hang
10 back extensions
10 plank
10 squat
10 hand stand push ups
10 inverted pull ups

Do 10 lunge, 10 Push up, 10 pull ups, 10 dips, 30 second l-hang, 10 back extensions, 30 second plank, 10 squat, 10 hand stand push, 10 inverted pull ups.

11-5-1 reps, for time
l-pull ups
plank
1 legged squats
hand stand push ups

Do 11 l-pull ups, 33 second plank*, 11 one legged squats per leg.
Then 5 l-pull ups, 15 second plank*, 5 one legged squats per leg.
Then 1 l-pull up, 3 second plank*, 1 one legged squat per leg.

* Multiply static holds (L-hang, Plank) by 3 for number of seconds to hold.