Movement Standards

+ Point Values

Welcome to the Blackout Fit arena—where gravity’s optional and gains are out of this world! Whether you're a beginner just figuring out which end of the dumbbell to grab, an intermediate who’s mastered jump squats without breaking a sweat, or a seasoned beast who treats burpees like a warm-up—there’s a level for you. We’ve got 12 movements that range in difficulty from Level 1 to 3—so no matter your pace or style, you’ll find your groove with exercises like jump rope, mountain climbers, pushups, and more. Because we don’t just lift…we lift off!

  • LEVEL 1

    • 2 Pts → 20 Reps

    • 4 Pts → 40 Reps

    • 8 Pts → 55 Reps

    • 12 Pts → 75 Reps

    LEVEL 2

    • 2 Pts → 5 Reps

    • 4 Pts → 15 Reps

    • 8 Pts → 25 Reps

    • 12 Pts → 40 Reps

    LEVEL 3

    • 2 Pts → 5 Reps

    • 4 Pts → 10 Reps

    • 8 Pts → 20 Reps

    • 12 Pts → 30 Reps

Level 1

JUMP ROPE

Must jump off both feet simultaneously—no single leg or alternating leg jumps

JUMP SQUAT

From parallel squat position, both feet leave ground upon jump, full extension at knees and hips, both hands touch floor upon landing

MOUNTAIN CLIMBERS

Must alternate legs, knees above waist and maintain straight arm plank

Level 2

PUSH-UPS

Maintain plank, body moves in sync, with thumbs touching box and chest touching box at bottom of movement, lockout at top of the movement

For modified pushups feet must be off ground

DUMBBELL DEADLIFT

Dumbbell in front, mid-shin full extension at knee and hip, head of dumbbell must touch floor

(25 lbs/women, 50 lbs/men)

MEDICINE BALL SLAMS

Ball above head at top of movement with full extension at hips and knees, when releasing ball body must be in squat position

(11 lbs/women, 22 lbs/men)

MEDICINE BALL SIT-UP

Feet butterflied, ball must touch behind and in front

(11 lbs/women, 22 lbs/men)

Level 3

BURPEE OVER BAR

Standing parallel to a barbell on the ground, drop into a standard burpee: squat down, place your hands on the floor, jump your feet back into a plank position, perform a push-up, then jump your feet forward to return to the squat position. From there, explosively jump laterally over the bar, landing on the opposite side. Immediately repeat the burpee movement on the new side and continue alternating. Ensure both feet leave the ground together during the jump, and maintain a steady rhythm for safety and efficiency.

BOX STEP-OVER

Both feet must touch top of box and floor on opposite sides of box, dumbbells can be on shoulders or in hands 

(15 LBS/women, 30 lbs/men)

ALT REVERSE LUNGE/KNEE DRIVE

Full extension at knees and hips, driving knee must touch ground and above waist at top of movement

(15 lbs/women, 30 lbs/men)

OVERHEAD PRESS

Strict press movement in seated position, behind the ear, full extension at elbow, dumbbell behind ears

(15 lbs/women, 30 lbs/men)

KETTLEBELL DEVIL HALO

Starting with arms across body in squatted position with kettlebell on ground, ascend with kettlebell coming across body, then around head and return across body and touch floor on opposite side

(18 lbs/women, 35 lbs/men)