Skill Test

How to Test Planche

Determine your planche progression level and hold time.

Warm-Up First

Warm up before testing. This prepares your body and gives you a more accurate result.

  1. 15-10 minutes light cardio
  2. 2Wrist warm-up circles and stretches
  3. 32 sets of planche leans (15-20 seconds)
  4. 41-2 tuck planche attempts
  5. 5Rest 2-3 minutes

How to Perform the Test

  • Start with tuck planche on floor or parallettes
  • Hold for max time with clean form
  • If you hold 10+ seconds, try advanced tuck
  • Continue testing progressions
  • Progressions: Tuck → Advanced Tuck → Straddle → Full

What Counts as a Good Rep

  • Hips at shoulder height (not piked)
  • Arms straight and locked
  • Shoulders protracted (pushed forward)
  • Controlled hold, not collapsing

Recording Your Result

Record progression level and hold time. Example: "Straddle - 5 seconds"

Safety Notes

  • •Warm up wrists thoroughly
  • •Do not force straight arm positions if elbows hurt

Other Skill Tests

Front Lever

Determine your front lever progression level and hold time.

Muscle-Up

Test your muscle-up ability on bar or rings.

L-Sit Hold

Test your L-sit hold time on floor, parallettes, or bars.

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