8 questions. 5 minutes. A clear answer: Beginner, Intermediate, or Pro — and exactly why.
This assessment tests your actual movement capacity, training history, and current output. Answer honestly. The right starting tier is the fastest path to the Graduate title.
Question 1 of 8
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Movement Capacity · Upper Pull
How many consecutive dead-hang BW pull-ups can you do right now?
Dead hang start. Full range — chin clears the bar, arms lock at the bottom. No kipping. Your honest current max.
If you haven't tested recently, do it before answering. The U2 graduation standard is 15 consecutive.
0 — I cannot complete a full pull-up
Cannot chin the bar from a dead hang under any conditions.
0 points
1–4 reps
Can get over the bar but fatigues quickly. Building capacity.
1 point
5–9 reps
Solid base. Approaching intermediate pull-up territory.
2 points
10–14 reps
Strong pull capacity. Getting close to the U2 graduation standard.
3 points
15+ reps
U2 standard is within reach or already passed. Elite pull capacity.
4 points
Movement Capacity · Upper Press
How many consecutive BW dips can you do right now?
Full depth — upper arm below parallel at the bottom, arms locked at the top. Your honest current max.
The U3 graduation standard is 20 consecutive. If you can do 20+ already, you're placing at Pro level for this movement.
0–4 reps
Cannot yet perform full BW dips, or very early capacity.
0 points
5–9 reps
Basic dip capacity established. Building toward the standard.
1 point
10–14 reps
Good pressing endurance. Mid-Intermediate territory.
2 points
15–19 reps
Strong dip capacity. Approaching the U3 graduation standard.
3 points
20+ reps
U3 standard is within reach or already passed.
4 points
Movement Capacity · Posterior Chain
How many flat-ground Nordic curl reps can you do?
Feet anchored. Knees on flat ground — no incline. Controlled eccentric lowering to the floor, pull back up. No assistance.
The L8 graduation standard is 10 consecutive flat-ground reps. This is widely considered the hardest strength standard in the program.
0 — Cannot lower with control
Cannot perform a controlled eccentric lowering. The Nordic is not yet accessible.
0 points
1–3 reps with eccentric only
Can lower under control but cannot pull back up. Eccentric-only capacity.
1 point
1–4 full reps flat ground
Can complete full flat-ground Nordics but limited capacity.
2 points
5–9 full reps flat ground
Solid hamstring capacity. Approaching the L8 graduation standard.
3 points
10+ full reps flat ground
L8 standard is within reach or already passed. Elite posterior capacity.
4 points
Movement Capacity · Knee Chain
How many reps can you do on the VMO squat at 60% of your bodyweight?
Heels elevated (slant board or plates). Goblet hold or front-loaded. Full depth — hip crease below knee. Count only full-depth clean reps.
The L5 graduation standard is 60% BW × 20 consecutive. If you don't have a slant board, estimate your depth capacity with heels on a 25lb plate.
Cannot reach full depth with heels elevated
Hip crease does not clear the knee with heels elevated. Mobility limitations present.
0 points
Full depth BW only, or fewer than 10 reps at 60% BW
Can reach full depth unloaded or with light load. Early loading capacity.
1 point
10–15 reps at 60% BW
Solid VMO capacity under load. Building toward the standard.
2 points
16–19 reps at 60% BW
Close to the L5 standard. One or two sessions from passing it.
3 points
20+ reps at 60% BW
L5 standard is within reach or already passed.
4 points
Mobility · Hold Standards
How would you describe your mobility hold capacity?
This covers the KOT calf stretch (2 min), couch stretch head to wall (2 min), pigeon shoulder to knee (90s), and Jefferson curl wrist below toes (30s).
Test each of these before answering. Choose the option that honestly reflects your current capacity across all four holds.
Most holds are not accessible to me
Cannot get into the required positions at all. Significant mobility limitations.
0 points
Can get into position but can only hold 30–60 seconds
Positions are accessible but duration is limited. Range building needed.
1 point
Can hold most positions for the standard duration with some difficulty
Approaching the hold standards. Some positions pass, some don't yet.
2 points
All four hold standards are at or near the benchmark duration
Consistent hold capacity across all four. Standards feel manageable.
3 points
All four hold standards comfortably exceeded
Can hold all four positions past the graduation duration. Mobility surplus exists.
4 points
Training History
How long have you been training consistently?
Consistent means at least 3 sessions per week for the majority of the period. Count only periods of actual training — not intent.
Training age is not the same as calendar age. A 50-year-old who has trained for 10 years will outperform a 25-year-old who started 6 months ago.
Less than 6 months of consistent training
New to structured training or returning after a significant break.
0 points
6 months – 2 years
Established training habit. Movement patterns are forming but not yet automatic.
1 point
2–5 years
Intermediate training age. Familiar with progressive overload, RPE, and periodization.
2 points
5–10 years
Experienced athlete. Movement quality is established. Recovery is well understood.
3 points
10+ years · or former competitive / professional athlete
Long training history, or competitive athletic background. High baseline movement quality.
4 points
Training Capacity
How many days per week can you realistically train at 75-90 minutes per session?
Realistic means sustainable for 6 consecutive months minimum, not a best-case scenario. Factor in your work, family, and recovery capacity honestly.
The Beginner program requires 4 days/week. Intermediate requires 5. Pro requires 6. The right tier is the one you can actually show up for.
1–2 days per week
Limited schedule. 1-2 sessions is the realistic sustainable max.
0 points — Note: the Beginner program requires 4 days/week minimum
3 days per week
Consistent 3-day schedule. Could be stretched to 4 with commitment.
1 point
4 days per week
The Beginner program's required frequency. Reliable 4-day schedule.
2 points
5 days per week
The Intermediate program's required frequency. High training commitment.
3 points
6 days per week
The Pro program's required frequency. Full professional training commitment.
4 points
Movement Quality · Final Screen
Which best describes your current physical condition and movement quality?
Be honest. This affects your placement more than any other answer. Placing too high with movement limitations leads to injury. Placing too low wastes time you don't need to spend.
The Icons Club program is a longevity system. The right tier is the one that builds the foundation without compromise. There is no prize for starting at Pro and getting hurt in Week 3.
Currently injured, rehabbing, or significant chronic pain
Active injury or pain that limits movement. Need rehab or medical clearance before starting.
0 points — Pre-program rehabilitation recommended first
Deconditioned — movement quality is rough, limited range
No injury but movement patterns are stiff or limited. Significant mobility work needed before loading.
1 point
Average — can move through basic patterns, some stiffness
Functional movement. Some limitations but nothing that prevents training. Standard Beginner starting point.
2 points
Good — clean movement patterns, full range in most joints
Quality movement. Can execute most exercises through full ROM. Ready for progressive loading.
3 points
Excellent — full range, bulletproof, training at high intensity regularly
No movement limitations. High-intensity training is current reality. Body is prepared for Pro-level demands.