Master muscle up

Master the freestanding handstand - learn proper alignment, balance, and control for 60+ seconds

Learn calisthenics basics - master bodyweight exercises like pull-ups, push-ups, and dips with proper form

Master the human flag - an advanced calisthenics hold requiring exceptional core and upper body strength

Master the planche - an advanced gymnastics hold requiring exceptional strength and body control

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

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