Find Your Wild Score

Strict pull-ups: full extension at bottom, chin over bar at top. No kipping.

Parallel bar dips: lower until elbows ~90°, then press to lockout.

Three clean reps with added weight; hips below parallel.

Hold legs extended at 90° while supporting on parallettes or bars.

Lower/raise a straight body with shoulders supported on a bench.

Hold body horizontal, facing up from a pull-up bar.

Freestanding, away from the wall. Start timing once you have balance. Count the longest unbroken hold in seconds. A kick-up into a brief hold counts.

On parallettes, dip bars, or floor. Legs extended at 90 degrees. Time how long you can hold the position. Tucked L-sit does not count.

Select the highest tier you can hold for 3 or more seconds: tuck, advanced tuck, one-leg, straddle, or full. Be honest, a wobbly hold does not count as the next tier.

Select your highest stable tier: planche lean, tuck, advanced tuck, straddle, or full. Must hold for 3 seconds minimum.

Single-leg squat to full depth. Free leg extended forward, no touching the floor, no counterweight. Select the number of clean reps on your weaker side.

From a dead hang, pull explosively and transition above the bar into a dip, then lock out. No band assistance. Count only clean reps where you start from a hang each time.

Stand tall with locked knees. Reach fingertips toward your toes. Pass if fingertips touch the floor. Fail if you cannot reach past mid-shin.

One arm over the shoulder, one up the lower back. Pass if the hands touch or overlap without forcing. Both sides matter, test the tighter side.

Press both palms together in prayer position. Lift elbows until forearms are parallel to the floor. Pass if wrists stay at 90 degrees without pain.

Press both arms overhead against a wall. Pass if biceps touch your ears and arms are fully straight without arching the lower back.

Full range, chest to floor, full lockout at the top. No rest at the bottom. Count until form breaks or you cannot complete a rep.

Wild Score weights endurance at 15 percent. High rep pull-ups, push-ups, and how your strength holds across multiple sets all feed into this pillar.

Are you currently experiencing any joint pain, recent injuries, or movement limitations that affect training? Honest answers here adjust your score and recommendations safely.

Movement Quality is scored from your mobility results, pain flag, and how consistently you move well across the other pillars. There is no single exercise for this pillar, it is inferred.

Daily easy pull-up sets (3–5 sets).

Dips 5×6–10 strict, 2–3×/week.

Core ladder: L-sit → dragon flag ecc → front lever tucks.

10 min/day handstand wall + freestanding attempts.

Pistol regressions + ankle mobility.

Band-assisted muscle-ups + transition drills 2×/week.

MU timing: high pulls, fast transition, solid dip lockout.

Do sets of push-ups and dips at least 3×/week.

Add weights to dips/push-ups to push strength forward.

Pull focus: Australian rows + pull-ups at least 3×/week.

Vary grips: supinated, wide, narrow chin-ups.

Start weighted pull-ups; aim for 20 clean reps.

Explosive squats, pistols, weighted squats 3×/week. Aim ≥100% BW (3RM).

Calf stretch, hamstring contract–relax, supine floss.

Sleeper, doorway pec, lat stretch.

Leg raises, plank, planche leans, supermans.

Practice handstand ≥3×/week.

Explosive pulls + high pulls; add muscle-up negatives.

Multiple weekly MU sessions (≥3×/week).

Pull/dip day + lower-body day, 3×/week.

2×/week focused handstand (8–10 min).

Grease-the-groove core holds between sets.

Stretching the gastrocnemius and soleus (calf muscles). Usually done by pushing the heel into the ground with a straight or bent knee.

A PNF (proprioceptive neuromuscular facilitation) stretch. You contract the hamstrings briefly against resistance, then relax into a deeper stretch.

Lying on your back, you extend one leg up with a band around the foot, gently pulsing it in/out (like “flossing” the nerve and hamstring).

Lying on your side with the shoulder and elbow at 90°, you internally rotate the arm by pressing the hand toward the floor.

Forearm on a doorway frame, step through to stretch the pecs.

Often done kneeling and reaching arms onto a bench or wall, letting the chest drop down.