There are 9 foundational movements:

  • Squats: Air Squat, Front Squat, Overhead Squat
  • Press: Shoulder Press, Push Press, Push Jerk
  • Lift: Deadlift, Sumo Deadlift High Pull, Medball Clean

We also add elements of the olympic weightlifting:

Gymnastic elements like Pull-Ups, Dips, Handstands, Handstand Push-Ups demand skills like coordination, strength, balance and flexibility.

Typical endurance sports are also included like Rowing, Swimming, Running, Jump Rope or even Biking.