Master the freestanding handstand - learn proper alignment, balance, and control for 60+ seconds
Bench press 100 kilograms (220 lbs) - a significant milestone in upper body strength with proper form
Deadlift 100 kilograms (220 lbs) - a significant milestone in strength training showing proper form and technique
Learn calisthenics basics - master bodyweight exercises like pull-ups, push-ups, and dips with proper form
Squat 100 kilograms (220 lbs) - a significant milestone in lower body strength with proper depth and form
Learn CrossFit fundamentals - master basic movements combining weightlifting, gymnastics, and cardio exercises
Master the muscle up - an advanced calisthenics move combining a pull-up with a transition to dip position
Master the planche - an advanced gymnastics hold requiring exceptional strength and body control
Master the human flag - an advanced calisthenics hold requiring exceptional core and upper body strength
Learn powerlifting fundamentals - master the squat, bench press, and deadlift with proper form
Learn Olympic weightlifting - master the snatch and clean & jerk with proper form and technique
Complete the Murph Challenge - a grueling CrossFit workout
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