Ninja Warrior Levels: White ---> Black

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.   

Just like in martial arts, this is given to all who decide to start the journey.  Welcome to the team! 

 

Goblet squat

1.Get over a 3-stack trapezoid any way you can

2.single-step ballistic–agility ladder

3.sprint back to starting line @50′ (1-3 in 15s)

Single bar slide/traverse 20′–same-side slide

Hold plank in proper position for 10s 

Goblet squat—> crow

Bumper, tire, and bosu balance, pipe balance with red tires

Single bar chimpanzee traverse

Ring swing/rope swing 18′–>platform to platform

Inclined monkey bars 15′–>black mat

Ring Alley x 30′

x1 Pull-up

 

8′ slackline

Sprint, Lazy vault left into single ballistic agility, lazy vault right into single ballistic agility <15s

Inclined monkey bars–>2nd to top bar

Warped Wall 10′

Ring swing/rope swing to further green mat

Horizontal pipe bomb alley

Donut alley

Horizontal rope climb x 20′ to truss

x5 pull ups

 

Goblet, crow, tripod, headstand flow (then reverse)

Sprint, kong, agility ladder (icky), kong, sprint <10s

2×4 blance on 12″ centers x 5—>pvc roll 4″–>6″–>12″ transfers

Rope Jungle x 6 (can use feet)

Cannonball alley (3.5″,3.5″,5″,5″,9″,9″)

6′ lache

Devil Steps

Parallel bars x 20′—>pullover +10 dips

Ring toss up to truss

Warped wall 11′

Goblet, crow, tripod, headstand, press to feet

100 x ole’blue + roundtrip icky shuffle <60s

PVC precision hop 12″—->12″ @ 6′, 180 hop return. 

Rope jungle x 6 ropes no feet, unilateral traverse

pullover to cast to 8′ bar lache

Rolling thunder 6′ over, + 6′ over, then 6′ up

cbpegs to top no feet (x10 @ 15°

Lache Gauntlet 1-7

6′ Lache x 3

12′ warped wall

 

200′ x ole’ blue, icky shuffle down, ali shuffle back, plyo-push up back down (15 rung ladder) in 100 seconds

PVC precision hop 12″—->12″ @ 6′, 180 hop return. then 8’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

Salmon Ladder x 4 rungs
Bungees 
Rumbling Dice x 10
Nunchaku alley (2″,2″, 2.75″,2.75″,3.5″,3.5″–>bar)
Muscle-up—>cast into Area 51—->Pumpkin @6′ centers.
20′ 4″ horizontal rope climb,no feet to truss
Plyo-hop parallel bars x 20′
Unilateral 90° hold cb alley traverse
13′ warped wall
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. 8’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 power lache–>nunchakus
4. Bar muscle-up straight into cast (must be one fluid motion)—>dble 2″ nunchakus @6′—>dble 1.5″ still rings traverse x 1 muscle-up/dip
5. Ultimate cliff hanger
6. 14.7″ warped wall
7. Salmon Ladder x 4 rungs
8. Flying Rings
9. Pole Graspers —->dble pipes to truss
10. yellow rope to truss to stop the clock

In house secret recipe only 🙂

In house secret recipe only 🙂

 
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