Declare your tier, then step or lower into the lunge until your back knee is just off the floor and your front thigh reaches parallel. Drive back up to standing. Alternate legs each rep and keep going until you cannot complete another rep to depth.

Declare your tier before you start and stay on it for the whole set. Every rep reaches depth — front thigh at least parallel, back knee close to the floor — and returns to full standing. Torso stays upright; a rep is void if you push off the support on any tier above D1, or if the back knee rests on the floor. On Jumping the legs switch in the air with no pause between reps. Count both legs: a left and a right is two reps. A higher tier always outranks a lower one, and within a tier the most reps wins.

Difficulty tier + repetitions