Level 5 Grading SheetStrength & Double Vaults

Handstand Push-UpsA push-up while in a handstand. It is highly recommended that you use a wall for stability.

Handstand WalkingUsing your hands to walk while holding a handstand. An advanced technique is to try this down stairs.

Muscle UpA climb up and over a bar or obstacle using only your arms. Hang below the bar in a long arm position, lift up like you are doing a “pull up” but continue to pull and push until you are resting over the bar in a “hip catch position.”

Double KongTwo sequential kongs done on a long or double obstacle (you don’t touch the ground in between kongs). There should be more power released on the first kong than the second, and legs need to remain high until the second kong.

Traveling KongA kong done over a longer obstacle. Each hand touches only once, but one at a time. Like a walking in a handstand, each hand places down staggered from one another.

Traveling ReverseA reverse vault done on a longer or double obstacle. Each hand touches once, but staggered from one another. The turned hand can be first or last, changing the feel and look of the vault.

DynoFrom a cat, or hanging position, launch yourself upwards with both arms and catch a higher hanging position.

L-Sit HoldHolding yourself upright between two obstacles, or hanging vertically below a bar, raise your legs up into a horizontal position. This forms a shape like the letter “L.” Maintain this position as long as you can.

Press to HeadstandA headstand where you don’t jump into it. Set up in a headstand position. Without jumping, slowly lift your legs until they are upright and over your head. Legs should be straight the entire time.

FlagA horizontal hold done on a vertical bar. One hand is placed on the bar above your head, one hand below your head, with both thumbs pointing down towards the ground. Lift yourself up sideways and hold a perpendicular position to the bar.

Kong to SafetyA kong vault followed by a safety vault. Done on a longer obstacle or double obstacle. You do not touch the ground in between vaults.

Windshield WasherIn a hanging position from a bar, raise your legs up until your feet touch the bar you are hanging from. While maintaining straight legs, lower your feet to one side of your body, bring them back up, and then down to the other side. Back and forth like a windshield washer blade.

Drop-InFrom a handstand on the edge of an obstacle, exit the handstand by performing a kong vault forwards off the obstacle.

Long KashA kash done on a longer or double obstacle.