We emphasize skills work on and off the clock.   We use the following guidelines to quantify athlete progress in the skills of our sport:

Proficiency means sufficient competence to begin using skill in MetCons.   Until proficiency is developed, the skill does not appear in MetCons, as the frequent "breaks" caused by lack of proficiency undermine the intensity and conditioning impact of the MetCon.  Proficiency is developed off the clock.

Mastery is the ability to perform the skill under all conditions.   An athlete who has mastered a skill is able to do it at any time and in any state of fatigue.  Mastery is developed with lots  of reps on and off the clock.  

Ownership is the ability to execute the skill with near perfect technique at any time, under any conditions.  This level of performance requires years of practice and devotion to correcting the smallest imperfections.   Ownership is virtuosity combined with capacity.

The difference between Mastery and Ownership is the difference between an excellent athlete and an elite athlete: you can't tell the difference until  the competitive stakes are highest.  For an example of ownership in action, watch Rich Froning at the end of Open WOD 13.5 - despite near-exhaustion, his 100th thruster is nearly as smooth as his first.  

There are a wide variety of opinions on what constitutes proficiency, or what skills capacity an athlete should have.   We understand that this is a topic that does not have a readily-deduced answer, and that opinions will vary.   However, we are performance-focused and that means we use a quantitative definition for each category:






  • Double Unders
  • Box Jump and Box Jump-Over
  • Burpee / Bar Facing Burpee / Burpee-Box-Jump-Over
  • Ring Muscle-Up (kipping, strict)
  • Toes to Bar
  • Wall Ball
  • Butterfly Pull-up (Regular, Chest-to-Bar)
  • Handstand Push Up (Kipping, Strict, Deficit)
  • Bar Muscle-Up
  • Pistol Squat / One-legged Squat
  • Rope Climb (Regular, Legless)
  • Ring Dip
  • Handstand Walk
  • GHD situp
  • Dumbbell / Kettlebell Snatch
  • Dumbbell Clean

This list is the minimum, and other skills may be added at any given time.