Ninja Warrior Progressive Skill Levels
We have worked for over 5 years to perfect these science-based progressions to safely elevate you and/or your ninja to their full potential. We strive to constantly improve and modify to be the best, most-proven system in the world.
white
Just like in martial arts, this is given to all who decide to start the journey. Welcome to the team!
GREY
1.Goblet squat
2.Get over a 3-stack trapezoid any way you can
3.single-step ballistic--agility ladder
4.sprint back to starting line @50' (1-3 in 15s)
5.Single bar slide/traverse 20'--same-side slide
6.Hold plank in proper position for 10s
7. monkey bars 10'
YELLOW
1.GOBLET SQUAT---> CROW,
2.BUMPER, TIRE, AND BOSU BALANCE, PIPE BALANCE WITH RED TIRES,
3.SINGLE BALLISTIC LADDER
4.CHIMPANZEE PIPE TRAVERSE
5.RING ALLEY,
6.U-BAR TRAVERSE X 3,
7.ROPE TO ROPE TRAVERSE, X 9' CLIMB,
8.MONKEY BARS 15,'
9.X1 PULL-UP
ORANGE
1.GOBLET->CROW->TRIPOD
2.PVC PIPE ROLLER 12" X 10'
3.100 JUMP ROPE AND ICKY SHUFFLE
4.HORIZONTAL PIPE ALLEY
5.BIG WHEELS TRAVERSE
6.TILTING FRAMES & LADDERS
7.YELLOW ROPE WITH FEET
8. 5X PULL UPS
9. WARPED WALL 10'
BLUE
1.GOBLET, CROW, TRIPOD, HEADSTAND FLOW (THEN REVERSE)
2.SPRINT, KONG, AGILITY LADDER (ICKY), KONG, SPRINT <10S
3.2X4 BALANCE ON 12" CENTERS X 5--->PVC ROLL 4"-->6"-->12" TRANSFERS
4.ROPE JUNGLE X 6 (CAN USE FEET)
5.CANNONBALL ALLEY
6.3X BIG WHEELS CONTINUOUS (LINK) LACHES
7.RUMBLING DICE X 8
8.ARM BICYCLE X 20'
9.PARALLEL BARS X 20'--->PULLOVER +10 DIPS
10.DEVIL STEPS UP, OVER , DOWN
11.WARPED WALL 11'
GREEN
1.GOBLET, CROW, TRIPOD, HEADSTAND, PRESS TO FEET
2.100 X OLE'BLUE + ROUNDTRIP ICKY SHUFFLE <60S
3.PVC PRECISION HOP 12"---->12" @ 6', 180 HOP RETURN.
4.ROPE JUNGLE X 6 ROPES NO FEET, UNILATERAL TRAVERSE
5.PULLOVER TO CAST TO 8' BAR LACHE
6.CBPEGS TO TOP NO FEET @ 15°
7.LACHE GAUNTLET 1-7
8.ROLLING THUNDER 6' UP, + 6' OVER, THEN 6' UP
9.12' WARPED WALL*
PURPLE
1.200' X OLE' BLUE, ICKY SHUFFLE DOWN, ALI SHUFFLE BACK, PLYO-PUSH UP BACK DOWN (15 RUNG LADDER) IN 100S
2.PVC PRECISION HOP 10'SLACK X 2 INTO RED ATOMIK POD-->12"---->12" @ 6', PRECISION INTO BOSU DSD X 4 W/BILATERAL HOP LAST ONE INTO GOBLET--->UPSIDE DOWN BUMPER X 2, YOGABALL TIRE TRAVERSE X 2, INCLINE YELLOW PIPE, RED TIRE INTO TRAMP, SPOOL FINISH
3.SALMON LADDER X 4 RUNGS
4.BUNGEES -->K-MONT PIPES, DBLE PIPE LACHE TO TRUSS
5.NUNCHAKU ALLEY (2",2", 2.75",3.5",2",2")
6.UNILATERAL 90° HOLD CB ALLEY SLOW TRAVERSE
7.BAR MUSCLE-UP--->CAST INTO TIRE, DBLE SUP CATCH @6'
8.DBLE CB LACHE TO PUMPKIN @ 8'--> 5"donut
9.PLYO-HOP PARALLEL BARS X 20'
10.20' 4" HORIZONTAL ROPE CLIMB,NO FEET TO TRUSS
11.13' WARPED WALL
RED, WHITE & BLUE
RED WHITE & BLUE IS DESIGNED SO THAT YOU WILL BE PREPARED TO FINISH A CITY FINALS. IT IS SPECIFICALLY DESIGNED TO GIVE YOU THE CONFIDENCE TO KNOW THAT YOU HAVE WHAT IT TAKES TO FINISH A CITY FINALS IN STRENGTH, ENDURANCE, SKILL, BALANCE, TIMING, AND SPEED.
1. 10'SLACK X 2, BOSU DSD X 4 W/HOP LAST ONE, GOBLET--->UPSIDE DOWN BUMPER X 3, YOGABALL TIRE TRAVERSE X 2, INCLINE YELLOW PIPE FINISH--SPRINT, LAZY VAULT LEFT/KONG INTO SINGLE BALLISTIC AGILITY, LAZY VAULT RIGHT/KONG INTO SINGLE BALLISTIC AGILITY (BOTH 4-STACK TRAPEZOID)
2. LACHE GAUNTLET (NUNCHAKU PEGS)-->PINK LEDGE
4. BAR MUSCLE-UP STRAIGHT INTO CAST (MUST BE ONE FLUID MOTION)--->DBLE 2" NUNCHAKUS @6'--->DBLE 1.5" STILL RINGS TRAVERSE X 2 MUSCLE-UPS
5. POWER LACHE -->ULTIMATE CLIFF HANGER
6. 14.7" WARPED WALL
7. SALMON LADDER X 4 RUNGS UP, DOWN
8.SPINNING TRAPEZE ALLEY INTO FLOATING MONKEY
9. FLYING BAR
10. YELLOW ROPE-> TRUSS STOP CLOCK