Grip a vertical pole or upright with one hand high and one low, arms locked. Press hard with the bottom arm and pull with the top as you lift your body toward horizontal — or hold the plank variation for your tier. Hold the position as long as you can.

Declare your tier before starting. The timer starts when the declared position is reached and stops the moment it breaks. Body straight and aligned for flag tiers — hips level, legs together. Longest hold at your tier wins; a higher tier always outranks a lower one.

Difficulty tier + hold time