General Description

Beginner Scaled RX
  • Beginner; newer to functional fitness.
  • Does all workouts at your gym Scaled
  • Beginner to experienced competitor
  • Does some workouts RX and some Scaled at your gym
  • Veteran competitor
  • Does all workouts RX at your gym

Bodyweight/Gymnastic/Skill Movements

Beginner Scaled RX
  • Jumping Pull Ups
  • Hanging Knee Tucks
  • Box Step Ups (24/20)
  • Wall balls (14/10)*
  • Single Unders
  • KB Swings (35/26)
  • Pull Ups - limited
  • Toes to Bar - limited or Hanging Knee Tucks
  • Box Jumps/Step Ups (24/20)
  • Wall balls (20/14)*
  • Single Unders or limited Double Unders
  • KB Swings (53/35)
  • Chest to Bar Pull Ups
  • Toes to Bar
  • Box Jumps (24/20)
  • Wall balls (20/14)*
  • Double Unders
  • KB Swings (53/35)

*Wall balls will be to 10 ft target for men and 9 ft target for women, unless otherwise noted

Barbell Movements

Typical Weight for Multiple Reps in a Workout

Beginner Scaled RX
  • Power Snatch/Snatch (75/55)
  • Power Clean/Clean/Clean & Jerk (85/55)
  • Deadlift (135/95)
  • Thruster (75/45)
  • Shoulder to Overhead (75/45)
  • Overhead Squat (75/55)
  • Lunges (75/45)
  • Power Snatch/Snatch (95/65)
  • Power Clean/Clean/Clean & Jerk (115/85)
  • Deadlift (155/105)
  • Thruster (85/55)
  • Shoulder to Overhead (85/55)
  • Overhead Squat (95/65)
  • Lunges (95/65)
  • Power Snatch/Snatch (115/85)
  • Power Clean/Clean/Clean & Jerk (135/95)
  • Deadlift (185/125)
  • Thruster (95/65)
  • Shoulder to Overhead (95/65)
  • Overhead Squat (115/85)
  • Lunges (115/85)

***This is not an exhaustive list of movements.  The list is meant to help you find your division only.  Any additional movements would have similar weights***