00:14

Vertical jump → ground kong → vertical jump

00:15

Ground kong for distance (split-foot)

00:16

Running climb-up (1-step run-up, shoulder-high)

00:20

Split-foot pike stretch (wall edge)

00:18

Inverted row w/ hip hinge

00:14

Wavy sprint

00:20

Broad jump → stick/precision landing (hip-high walls)

00:25

Reactive lateral ball tag

00:12

Rail calf raise (2-foot, bent-leg)

00:21

Forward wall squat (hanging toes)

00:18

Rectangular sprint (free throw lane)

00:23

Kong-up (3-step approach, ankle-high wall)

00:22

Rectangular sprint (penalty box)

00:21

Kong-up (3-step approach, knee-high wall)

00:22

U sprint (volleyball posts)

00:23

Kong-up (3-step approach, hip-high wall)

00:16

Curved sprint (basketball center circle)

00:14

Thread challenge (example 3)

00:18

Curved sprint (penalty arc)

00:15

Stair sprint (small steps)

00:15

Rectangular sprint (full tennis court)

00:20

Curved sprint (100m)

00:22

Rectangular sprint (backcourt)

00:19

U sprint (tennis posts)

00:12

Falling start (w/ hip-high wall push) → acceleration

00:17

Curved sprint (3-point line)

00:13

Rectangular sprint (half basketball court)

00:17

Pop step vault (head-high wall)

00:14

Lazy vault w/ safety tap (hip-high wall)

00:13

Thread challenge (example 2)

00:15

Wall dip

00:19

Wall spin progression (steeply sloped tree)

00:15

Underbar progression (hip-high rail)

00:19

Knees-to-elbows (kipping)

00:19

Wall spin progression (sloped wall)

00:13

Falling start (w/ ankle-high wall push) → acceleration

00:20

Pole cat hang

00:14

Wall spin progression (1 hand grounded)

00:18

Curved bound

00:19

World's greatest stretch

00:17

Pole climb

00:21

Butt vault (hip-high wall)

00:19

Kong vault w/ safety tap (knee-high wall)

00:13

Jump → wall support → top-out for distance

00:21

Passive bar hang (1 arm)

00:17

Wall spin progression (gently sloped tree)

00:23

Reverse pullover

00:17

Pull-up (neutral grip, dead hang)

00:15

Forward rail squat (feet together)

00:23

Standing kong-up for distance (split-foot, knee-high wall)

00:15

Swinging leg-up (w/ hop start)

00:13

Kong vault (3-step run-up) → precision landing (same level)

00:10

Add-on, end result (single player)

00:22

Gate vault progression

00:23

Butt vault (knee-high wall)

00:18

Neck prep (up/down)

00:18

Kong vault (knee-high wall)

00:20

Squat clean

00:18

Weighted split squat (front rack)

00:16

Power clean