Intermediate Ninja
Class Overview
Intermediate Ninja builds advanced grip strength, obstacle efficiency, power mechanics, and controlled speed under fatigue.
Athletes are expected to demonstrate discipline, endurance, and consistent landing control.
The goal is power + precision + endurance.
“Fast is fine. Controlled is better.”
Program
Ninja
Level
Intermediate
Entry Requirements (VERY IMPORTANT)
Athlete must consistently demonstrate:
• Two-foot rebound control
• Box jump + stick
• Bar hang (45 sec)
• Monkey bar progression
• Basic rope climb mechanics
• Controlled obstacle sequencing
If grip endurance is weak → remain in Beginning Ninja.
No exceptions.
Developmental Objectives
Athlete should develop:
• Advanced rebound timing
• Grip endurance (60 sec total hang time goal)
• Swing control mechanics
• Efficient rope climb
• Obstacle-to-obstacle flow
• Controlled speed under fatigue
No release moves at this level.
Coaching Cues
“Stick it.”
“Strong hands.”
“Drive through legs.”
“Control your swing.”
“Finish every obstacle.”
“Don’t sacrifice form for speed.”
Clear. Athletic. Demanding.
Common Errors & Fixes
Issue: Losing form under speed
→ Fix: Slow round before timed round.
Issue: Grip failing mid-obstacle
→ Fix: Add endurance holds.
Issue: Over-swinging
→ Fix: Controlled swing drill.
Issue: Landing unstable
→ Fix: Rebound + freeze drill.
Issue: Rushing through transitions
→ Add pause checkpoint between obstacles.
Two poor reps → reset.
Safety & Structure Notes
• 2–3 athletes per lane ideal.
• Coach positioned at highest grip obstacle.
• Rotate every 12–15 minutes.
• No obstacle height increase without landing control.
• No fatigue attempts on new obstacles.
Control before complexity.
75-Minute Class Schedule
Athletic. Intense. Structured.
0:00–5:00 – Welcome & Focus Obstacle
• Line up
• Roll call
• Announce focus obstacle
• Review safety expectations
Tone = competitive but controlled.
5:00–20:00 – Dynamic Warm-Up + Strength Activation
• Jog lap
• High knees
• Lunge jumps
• Broad jumps
• Plank hold (40 sec)
• Hollow hold (40 sec)
• Bar hang (45 sec)
Activate grip + power early.
20:00–55:00 – Obstacle Stations (35 Minutes)
3 lanes rotating every 12 minutes.
1️⃣ Power & Rebound Lane
• Box jumps
• Broad jumps
• Rebound to stick
• Distance jump control
2️⃣ Grip & Swing Lane
• Monkey bars
• Ring swings
• Bar traverse
• Timed hang challenge
3️⃣ Climb & Flow Lane
• Rope climb
• Wall climb
• Balance transition
• Obstacle sequencing
Coach at grip/swing lane.
55:00–68:00 – Flow & Speed Circuit
Combine obstacles into sequence.
Round 1: Clean
Round 2: Moderate speed
Round 3: Timed
Clean completion required before timing.
68:00–73:00 – Conditioning Block
Non-negotiable.
• Bar hang (60 sec goal)
• Plank hold (45 sec)
• Squat jumps
• Push-ups
• Core circuit
Strength supports safe speed.
73:00–75:00 – Cool Down & Review
• Quick stretch
• Ask: “What obstacle improved?”
• Recognize effort
• Controlled dismissal
Finish disciplined.
Class Progression Formula
1️⃣ Landing mastery
2️⃣ Grip endurance
3️⃣ Swing control
4️⃣ Obstacle flow
5️⃣ Controlled speed under fatigue
No release moves yet.
