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Proficiency chart ( Male | Female )
Enter your best performances for all known exercises.
If you are logged in, your PRs will be used by default.

Note: Information manually entered within the chart will not be saved.
    6m-1yr 1yr-2yr 3yr-5yr 5yr-7yr      
  Current best Untrained Average Good Excellent Elite % Elite Strength Minimum
Shoulder press 74  111 148 176 20471.25152-170
Back squat 130  185 278 370 44450.68320-360
Front squat 93  139 231 278 33361.56240-280
Deadlift 185  231 342 463 50045.05360-400
Clean and jerk 93  139 194 241 27866.67192-224
Snatch 46  93 139 185 21354.05160-192
* all weights are in lbs

Body weight:
    6m-1yr 1yr-2yr 3yr-5yr 5yr-7yr    
  Current best Untrained Average Good Excellent Elite % Elite Run
100m 0:17  0:15 0:13 0:12 0:1178.57
400m 1:30  1:25 1:10 1:00 0:5579.71
800m 3:30  3:00 2:45 2:30 2:1077.38
1 mile 7:20  6:40 6:00 5:15 4:3069.23
5 kms 26:30  23:00 20:00 17:30 15:3073.81
10 kms 55:00  48:00 43:00 36:30 32:3072.22
* format for time hh:mm:ss
    6m-1yr 1yr-2yr 3yr-5yr 5yr-7yr    
  Current best Untrained Average Good Excellent Elite % Elite Row
500m 2:00  1:45 1:32 1:27 1:2080.00
1 km 4:15  3:45 3:30 3:15 3:0075.00
2 km 8:30  8:00 7:30 6:50 6:2079.17
* format for time hh:mm:ss
    6m-1yr 1yr-2yr 3yr-5yr 5yr-7yr    
  Current best Untrained Average Good Excellent Elite % Elite Calisthenics
Pull-ups 0-5  10 25 35 5052.00
Push-ups 10-15  30 40 50 6550.77
Muscle-ups -  1 5 15 2050.00
Handstand push-ups -  1 2 12 2015.00
Double unders 1  25 50 100 20037.50
Tabata squat 10  15 18 20 2272.73
    6m-1yr 1yr-2yr 3yr-5yr 5yr-7yr    
  Current best Untrained Average Good Excellent Elite % Elite WODs
Grace 12:00  8:00 5:00 3:00 2:0020.00
Fran 8:30  6:30 5:00 3:18 2:3046.88
30 muscle-ups    12:00 5:00 3:3059.32
Karen 12:00  10:00 8:00 5:30 4:0050.00
Helen 15:00  13:00 10:00 8:00 7:2073.33
Filthy fifty 40:00  30:00 25:00 22:00 19:0079.17
* format for time hh:mm:ss
Design based on Excel prototype created by Cam Birtwell. Thanks Cam!