# Omkin

> Omkin is a mobile-first bodyweight training app that turns the habit into an RPG for body and mind: five skill trees, ten levels each with same-level variants, XP, gear-aware workout generation, mobility guides, meditation protocols and a comeback protocol after inactivity. Free tier plus Pro at about 3.99 EUR/month.

## Key pages
- [Home](https://www.omkin.app): product overview, pricing and FAQ
- [Skill library](https://www.omkin.app/skills): the four pillars (strength, mobility, meditation, cardio)
- [Strength skills](https://www.omkin.app/skills/fuerza): all 150 bodyweight exercises (main progressions and variants) with equipment, technique, animation and unlock criteria
- [Cardio guides](https://www.omkin.app/skills/cardio): 7 aerobic modalities and what they give you
- [Mobility guides](https://www.omkin.app/skills/mobility): 32 stretching and mobility guides with steps, dosage and breathing
- [Meditation protocols](https://www.omkin.app/skills/mind): 4 guided breathing and meditation protocols

## Skill trees

### Horizontal Push
- [Level 1: Wall Push-Up](https://www.omkin.app/skills/fuerza/wall-push-up): Stand an arm's length from a wall, hands at shoulder height.
- [Level 1 variant: Wide-Grip Wall Push-Up](https://www.omkin.app/skills/fuerza/wide-grip-wall-push-up): Hands wider than shoulders on the wall.
- [Level 1 variant: Band Chest Press](https://www.omkin.app/skills/fuerza/band-chest-press): Anchor a band behind you at chest height.
- [Level 2: Incline Push-Up](https://www.omkin.app/skills/fuerza/incline-push-up): Hands on a stable elevated surface (table, bench) about hip height.
- [Level 2 variant: Knee Push-Up](https://www.omkin.app/skills/fuerza/knee-push-up): Knees on the floor, body straight from head to knees.
- [Level 2 variant: Incline Ring Push-Up](https://www.omkin.app/skills/fuerza/incline-ring-push-up): Rings at hip height with the body at an incline.
- [Level 3: Standard Push-Up](https://www.omkin.app/skills/fuerza/standard-push-up): Hands under shoulders on the floor, body in one straight line.
- [Level 3 variant: Wide Push-Up](https://www.omkin.app/skills/fuerza/wide-push-up): Hands about 1.5 times shoulder width.
- [Level 3 variant: Parallette Push-Up](https://www.omkin.app/skills/fuerza/parallette-push-up): Hands on parallettes for a deeper range.
- [Level 4: Diamond Push-Up](https://www.omkin.app/skills/fuerza/diamond-push-up): Hands together under the sternum forming a diamond.
- [Level 4 variant: Decline Push-Up](https://www.omkin.app/skills/fuerza/decline-push-up): Feet on a stable box or bench, hands under shoulders.
- [Level 4 variant: Ring Push-Up](https://www.omkin.app/skills/fuerza/ring-push-up): Rings just above the floor.
- [Level 5: Archer Push-Up](https://www.omkin.app/skills/fuerza/archer-push-up): Wide hand placement.
- [Level 5 variant: Typewriter Push-Up](https://www.omkin.app/skills/fuerza/typewriter-push-up): Wide hands.
- [Level 5 variant: Clap Push-Up](https://www.omkin.app/skills/fuerza/clap-push-up): Explosive push-up: press hard enough that the hands leave the floor, clap, and land with soft elbows into the next rep.
- [Level 6: Pseudo Planche Push-Up](https://www.omkin.app/skills/fuerza/pseudo-planche-push-up): Hands on parallettes beside the hips, fingers pointing back.
- [Level 6 variant: Floor Pseudo Planche Push-Up](https://www.omkin.app/skills/fuerza/floor-pseudo-planche-push-up): Hands on the floor beside the hips with fingers pointing back.
- [Level 6 variant: Turned-Out Ring Push-Up](https://www.omkin.app/skills/fuerza/turned-out-ring-push-up): Lower with the elbows tight to the ribs, press up and rotate the rings outward at lockout while keeping the body hollow and the rings steady.
- [Level 7: Tuck Planche](https://www.omkin.app/skills/fuerza/tuck-planche): Support on parallettes, arms straight, shoulders ahead of hands.
- [Level 7 variant: Floor Tuck Planche](https://www.omkin.app/skills/fuerza/floor-tuck-planche): Hands on the floor, fingers forward or slightly out.
- [Level 7 variant: Deficit Pseudo Planche Push-Up](https://www.omkin.app/skills/fuerza/deficit-pseudo-planche-push-up): Hands on parallettes beside the hips.
- [Level 8: Advanced Tuck Planche](https://www.omkin.app/skills/fuerza/advanced-tuck-planche): Same as Tuck Planche with the back flat and parallel to the floor and the hips opened slightly so the knees move away from the chest.
- [Level 8 variant: Floor Advanced Tuck Planche](https://www.omkin.app/skills/fuerza/floor-advanced-tuck-planche): Advanced tuck on the floor: flat back parallel to the ground, hips open so the knees are away from the chest, shoulders far ahead of the hands.
- [Level 8 variant: Tuck Planche Push-Up](https://www.omkin.app/skills/fuerza/tuck-planche-push-up): From a tuck planche on parallettes, lower the chest between the hands and press back to full lockout while holding the tuck throughout.
- [Level 9: Straddle Planche](https://www.omkin.app/skills/fuerza/straddle-planche): Legs straight and spread wide, body parallel to the floor with hips at shoulder height.
- [Level 9 variant: Floor Straddle Planche](https://www.omkin.app/skills/fuerza/floor-straddle-planche): Straddle planche on the floor: legs wide and straight, hips at shoulder height, arms locked and shoulders protracted.
- [Level 9 variant: Advanced Tuck Planche Push-Up](https://www.omkin.app/skills/fuerza/advanced-tuck-planche-push-up): From an advanced tuck planche on parallettes, lower with control and press back to lockout, keeping the flat back and the forward lean.
- [Level 10: Full Planche](https://www.omkin.app/skills/fuerza/full-planche): Legs together and straight, body in a horizontal line supported only by the hands.
- [Level 10 variant: Floor Full Planche](https://www.omkin.app/skills/fuerza/floor-full-planche): Full planche on the floor with the body horizontal, legs together and straight, arms locked and a hollow-neutral body line.
- [Level 10 variant: Straddle Planche Push-Up](https://www.omkin.app/skills/fuerza/straddle-planche-push-up): From a straddle planche on parallettes, bend the arms to lower the chest and press back to lockout without dropping the hips or legs.

### Vertical Push
- [Level 1: Pike Hold](https://www.omkin.app/skills/fuerza/pike-hold): Hips high in an inverted V, hands shoulder width, head between the arms.
- [Level 1 variant: Elevated Pike Hold](https://www.omkin.app/skills/fuerza/elevated-pike-hold): Feet on a chair or box with the hips high and arms straight.
- [Level 1 variant: Band Overhead Press](https://www.omkin.app/skills/fuerza/band-overhead-press): Stand on a band and press the handles overhead to lockout with the ribs down.
- [Level 2: Pike Push-Up](https://www.omkin.app/skills/fuerza/pike-push-up): From the pike position bend the elbows to bring the head toward the floor between the hands, then press back up.
- [Level 2 variant: Parallette Pike Push-Up](https://www.omkin.app/skills/fuerza/parallette-pike-push-up): Pike position with hands on parallettes for extra depth.
- [Level 2 variant: Dive-Bomber Push-Up](https://www.omkin.app/skills/fuerza/dive-bomber-push-up): Start in pike, swoop the chest forward and down close to the floor into an upward-dog finish, then reverse the path.
- [Level 3: Elevated Pike Push-Up](https://www.omkin.app/skills/fuerza/elevated-pike-push-up): Feet on a bench or box so the torso is closer to vertical.
- [Level 3 variant: Parallette Elevated Pike Push-Up](https://www.omkin.app/skills/fuerza/parallette-elevated-pike-push-up): Feet on a box, hands on parallettes.
- [Level 3 variant: Wall Walk](https://www.omkin.app/skills/fuerza/wall-walk): From a push-up position walk the feet up the wall and the hands toward it until the chest is close, then walk back down with control.
- [Level 4: Wall Handstand Hold](https://www.omkin.app/skills/fuerza/wall-handstand-hold): Kick up to a chest-to-wall handstand, hands about 15 cm from the wall.
- [Level 4 variant: Back-to-Wall Handstand Hold](https://www.omkin.app/skills/fuerza/back-to-wall-handstand-hold): Kick up with the back toward the wall, heels resting on it.
- [Level 4 variant: Wall Handstand Shoulder Taps](https://www.omkin.app/skills/fuerza/wall-handstand-shoulder-taps): From a chest-to-wall handstand shift weight and tap one shoulder with the opposite hand, then switch.
- [Level 5: Negative Wall Handstand Push-Up](https://www.omkin.app/skills/fuerza/negative-wall-handstand-push-up): From a wall handstand lower slowly over 4-5 seconds until the head touches the floor, then reset by kicking up or stepping down.
- [Level 5 variant: Paused Negative Wall Handstand Push-Up](https://www.omkin.app/skills/fuerza/paused-negative-wall-handstand-push-up): Lower slowly from a wall handstand, pause for two seconds with the head just above the floor, then reset by stepping or kicking up.
- [Level 5 variant: Parallette Negative Wall Handstand Push-Up](https://www.omkin.app/skills/fuerza/parallette-negative-wall-handstand-push-up): Negative handstand push-up with hands on parallettes, lowering over 4-5 seconds to a deeper bottom position under full control.
- [Level 6: Wall Handstand Push-Up](https://www.omkin.app/skills/fuerza/wall-handstand-push-up): Chest-to-wall handstand.
- [Level 6 variant: Paused Wall Handstand Push-Up](https://www.omkin.app/skills/fuerza/paused-wall-handstand-push-up): Lower to the floor, pause briefly with the head touching, then press to lockout.
- [Level 6 variant: Back-to-Wall Handstand Push-Up](https://www.omkin.app/skills/fuerza/back-to-wall-handstand-push-up): Handstand push-up with the back toward the wall, using less wall contact.
- [Level 7: Freestanding Handstand Hold](https://www.omkin.app/skills/fuerza/freestanding-handstand-hold): Balance on the hands away from any support.
- [Level 7 variant: Parallette Handstand Hold](https://www.omkin.app/skills/fuerza/parallette-handstand-hold): Balance on parallettes with arms locked and shoulders elevated.
- [Level 7 variant: Straddle Handstand Hold](https://www.omkin.app/skills/fuerza/straddle-handstand-hold): Freestanding handstand with the legs in a wide straddle.
- [Level 8: Deficit Wall Handstand Push-Up](https://www.omkin.app/skills/fuerza/deficit-wall-handstand-push-up): Hands on parallettes so the head travels below hand level.
- [Level 8 variant: Slow Parallette Wall Handstand Push-Up](https://www.omkin.app/skills/fuerza/slow-parallette-wall-handstand-push-up): Wall handstand push-up on parallettes with a 3-second lowering phase into the deficit, then a controlled press to lockout.
- [Level 8 variant: Ring Wall Handstand Push-Up](https://www.omkin.app/skills/fuerza/ring-wall-handstand-push-up): Low, stable rings against a wall for a handstand push-up.
- [Level 9: Freestanding Handstand Push-Up](https://www.omkin.app/skills/fuerza/freestanding-handstand-push-up): From a freestanding handstand lower with control until the head touches the floor, then press back to lockout without losing balance or arching.
- [Level 9 variant: Parallette Freestanding Handstand Push-Up](https://www.omkin.app/skills/fuerza/parallette-freestanding-handstand-push-up): Freestanding handstand push-up on parallettes.
- [Level 9 variant: Freestanding Handstand Negative](https://www.omkin.app/skills/fuerza/freestanding-handstand-negative): From a freestanding handstand lower slowly until the head touches the floor, then reset.
- [Level 10: 90-Degree Push-Up](https://www.omkin.app/skills/fuerza/90-degree-push-up): From a handstand on parallettes lower with control into a deep, shoulders-over-hands bottom position (planche-like) and press back to handstand.
- [Level 10 variant: Ring Handstand Push-Up](https://www.omkin.app/skills/fuerza/ring-handstand-push-up): Handstand push-up on rings with the rings held close and parallel.
- [Level 10 variant: 90-Degree Push-Up Negative](https://www.omkin.app/skills/fuerza/90-degree-push-up-negative): From a handstand on parallettes lower slowly into the deep planche-like bottom of a 90-degree push-up, then reset out of the position.

### Vertical Pull
- [Level 1: Dead Hang](https://www.omkin.app/skills/fuerza/dead-hang): Hang from the bar with a shoulder-width overhand grip, arms straight, shoulders active (slightly pulled down), legs relaxed, no swinging.
- [Level 1 variant: Active Hang](https://www.omkin.app/skills/fuerza/active-hang): Hang from the bar with the shoulders pulled slightly down and away from the ears, arms straight, ribs in and legs still.
- [Level 1 variant: Ring Dead Hang](https://www.omkin.app/skills/fuerza/ring-dead-hang): Hang from rings with straight arms and active shoulders.
- [Level 2: Scapular Pull-Up](https://www.omkin.app/skills/fuerza/scapular-pull-up): From a dead hang depress and retract the shoulder blades to lift the body a few centimeters with straight arms.
- [Level 2 variant: Wide-Grip Scapular Pull-Up](https://www.omkin.app/skills/fuerza/wide-grip-scapular-pull-up): Wide overhand grip.
- [Level 2 variant: Ring Scapular Pull-Up](https://www.omkin.app/skills/fuerza/ring-scapular-pull-up): From a hang on rings, pull the shoulder blades down and back to lift the body a few centimeters with locked arms.
- [Level 3: Band-Assisted Pull-Up](https://www.omkin.app/skills/fuerza/band-assisted-pull-up): Resistance band looped over the bar and under a knee or foot.
- [Level 3 variant: Jumping Pull-Up](https://www.omkin.app/skills/fuerza/jumping-pull-up): Use a small jump to reach the top position and pull until the chin clears the bar.
- [Level 3 variant: Band-Assisted Chin-Up](https://www.omkin.app/skills/fuerza/band-assisted-chin-up): Underhand shoulder-width grip with a band under the knee.
- [Level 4: Negative Pull-Up](https://www.omkin.app/skills/fuerza/negative-pull-up): Jump or step to the top position with the chin above the bar, then lower over 4-5 seconds to a full dead hang.
- [Level 4 variant: Negative Chin-Up](https://www.omkin.app/skills/fuerza/negative-chin-up): Underhand grip.
- [Level 4 variant: Ring Negative Pull-Up](https://www.omkin.app/skills/fuerza/ring-negative-pull-up): Start at the top with the rings at the chest and lower slowly over 4-5 seconds, keeping the rings close to the body.
- [Level 5: Pull-Up](https://www.omkin.app/skills/fuerza/pull-up): Strict overhand pull-up from a dead hang until the chin clears the bar, then lower to straight arms.
- [Level 5 variant: Chin-Up](https://www.omkin.app/skills/fuerza/chin-up): Strict underhand pull-up from a dead hang until the chin clears the bar, then lower to straight arms with no swing.
- [Level 5 variant: Ring Pull-Up](https://www.omkin.app/skills/fuerza/ring-pull-up): Pull from a hang on rings until the chin passes the rings, turning the palms slightly inward at the top.
- [Level 6: Chest-to-Bar Pull-Up](https://www.omkin.app/skills/fuerza/chest-to-bar-pull-up): Pull explosively but strictly until the upper chest touches the bar, driving the elbows down and back.
- [Level 6 variant: Wide-Grip Pull-Up](https://www.omkin.app/skills/fuerza/wide-grip-pull-up): Grip wider than shoulder width.
- [Level 6 variant: Tempo Pull-Up](https://www.omkin.app/skills/fuerza/tempo-pull-up): Strict pull-up with a 3-second lowering phase and a short pause at the top.
- [Level 7: Archer Pull-Up](https://www.omkin.app/skills/fuerza/archer-pull-up): Wide grip.
- [Level 7 variant: Typewriter Pull-Up](https://www.omkin.app/skills/fuerza/typewriter-pull-up): Pull to the top, slide the chest laterally from one hand to the other with the chin above the bar, then lower.
- [Level 7 variant: L-Sit Pull-Up](https://www.omkin.app/skills/fuerza/l-sit-pull-up): Pull-up with the legs held straight and horizontal in an L position the entire rep.
- [Level 8: Bar Muscle-Up](https://www.omkin.app/skills/fuerza/bar-muscle-up): Strict-as-possible pull to the lower chest, transition the wrists and chest over the bar in one smooth motion and press to a straight-arm support.
- [Level 8 variant: Ring Muscle-Up](https://www.omkin.app/skills/fuerza/ring-muscle-up): Low-to-high ring muscle-up: pull with a false grip, transition the chest through the rings and press to a straight-arm support.
- [Level 8 variant: Explosive Pull-Up](https://www.omkin.app/skills/fuerza/explosive-pull-up): Pull fast and high so the chest approaches or touches the bar, then lower with control.
- [Level 9: One-Arm Negative Pull-Up](https://www.omkin.app/skills/fuerza/one-arm-negative-pull-up): From the top position hold the bar with one hand and lower over at least 5 seconds to a full hang.
- [Level 9 variant: One-Arm Chin-Up Negative](https://www.omkin.app/skills/fuerza/one-arm-chin-up-negative): Underhand one-arm grip.
- [Level 9 variant: Band-Assisted One-Arm Pull-Up](https://www.omkin.app/skills/fuerza/band-assisted-one-arm-pull-up): One hand on the bar, the other holding a band looped over it for light assistance.
- [Level 10: One-Arm Pull-Up](https://www.omkin.app/skills/fuerza/one-arm-pull-up): Pull from a dead hang with one arm until the chin clears the bar.
- [Level 10 variant: One-Arm Chin-Up](https://www.omkin.app/skills/fuerza/one-arm-chin-up): Underhand one-arm chin-up from a dead hang until the chin clears the bar with minimal rotation and no help from the free hand.
- [Level 10 variant: One-Arm Lock-Off Hold](https://www.omkin.app/skills/fuerza/one-arm-lock-off-hold): Pull to the top with both hands, release one and hold the chin above the bar with the other arm for time.

### Horizontal Pull / Levers
- [Level 1: Resistance Band Row](https://www.omkin.app/skills/fuerza/resistance-band-row): Anchor a band at chest height, step back for tension.
- [Level 1 variant: Single-Arm Band Row](https://www.omkin.app/skills/fuerza/single-arm-band-row): Anchor a band at chest height.
- [Level 1 variant: Band Face Pull](https://www.omkin.app/skills/fuerza/band-face-pull): Anchor a band at face height.
- [Level 2: Incline Ring Row](https://www.omkin.app/skills/fuerza/incline-ring-row): Rings at about hip height, body at a steep incline.
- [Level 2 variant: Incline Bar Row](https://www.omkin.app/skills/fuerza/incline-bar-row): Hold a low, sturdy bar with the body at a steep incline.
- [Level 2 variant: Underhand Incline Ring Row](https://www.omkin.app/skills/fuerza/underhand-incline-ring-row): Rings at hip height with palms facing you.
- [Level 3: Horizontal Ring Row](https://www.omkin.app/skills/fuerza/horizontal-ring-row): Rings at waist height, body horizontal with straight legs.
- [Level 3 variant: Horizontal Bar Row](https://www.omkin.app/skills/fuerza/horizontal-bar-row): Body horizontal under a low bar with straight legs.
- [Level 3 variant: Underhand Ring Row](https://www.omkin.app/skills/fuerza/underhand-ring-row): Horizontal body under rings with an underhand grip.
- [Level 4: Feet-Elevated Ring Row](https://www.omkin.app/skills/fuerza/feet-elevated-ring-row): Feet on a box, body horizontal or slightly above.
- [Level 4 variant: Feet-Elevated Bar Row](https://www.omkin.app/skills/fuerza/feet-elevated-bar-row): Feet on a box with the body horizontal or above under a low bar.
- [Level 4 variant: Paused Ring Row](https://www.omkin.app/skills/fuerza/paused-ring-row): Feet-elevated ring row with a 2-second pause with the rings at the chest.
- [Level 5: Archer Ring Row](https://www.omkin.app/skills/fuerza/archer-ring-row): Rings low and body horizontal.
- [Level 5 variant: Archer Bar Row](https://www.omkin.app/skills/fuerza/archer-bar-row): Wide grip under a low bar.
- [Level 5 variant: Ring Face-Pull Row](https://www.omkin.app/skills/fuerza/ring-face-pull-row): Rings at chest height.
- [Level 6: Tuck Front Lever](https://www.omkin.app/skills/fuerza/tuck-front-lever): Hang from the bar, pull the shoulders down and back, knees tucked to the chest with the back parallel to the floor.
- [Level 6 variant: Ring Tuck Front Lever](https://www.omkin.app/skills/fuerza/ring-tuck-front-lever): Hang from rings with the shoulders pulled down, knees tucked and the back parallel to the floor.
- [Level 6 variant: Tuck Front Lever Raise](https://www.omkin.app/skills/fuerza/tuck-front-lever-raise): From a hang, raise the tucked body to a horizontal tuck front lever using the lats, then lower slowly to a hang.
- [Level 7: Advanced Tuck Front Lever](https://www.omkin.app/skills/fuerza/advanced-tuck-front-lever): Same as Tuck Front Lever with the back flat and the hips opened so the knees are bent at about 90 degrees away from the chest.
- [Level 7 variant: Ring Advanced Tuck Front Lever](https://www.omkin.app/skills/fuerza/ring-advanced-tuck-front-lever): Advanced tuck front lever on rings: flat back, hips open and arms straight, rings pressed close to the body.
- [Level 7 variant: Advanced Tuck Front Lever Raise](https://www.omkin.app/skills/fuerza/advanced-tuck-front-lever-raise): Raise from a dead hang to an advanced tuck front lever with a flat back, then lower with control.
- [Level 8: One-Leg Front Lever](https://www.omkin.app/skills/fuerza/one-leg-front-lever): Front lever with one leg extended straight and the other tucked.
- [Level 8 variant: Ring One-Leg Front Lever](https://www.omkin.app/skills/fuerza/ring-one-leg-front-lever): Front lever on rings with one leg extended and the other tucked.
- [Level 8 variant: One-Leg Front Lever Raise](https://www.omkin.app/skills/fuerza/one-leg-front-lever-raise): Raise from a hang to a one-leg front lever, with one leg extended and one tucked, then lower under control.
- [Level 9: Straddle Front Lever](https://www.omkin.app/skills/fuerza/straddle-front-lever): Body horizontal with both legs extended and spread.
- [Level 9 variant: Ring Straddle Front Lever](https://www.omkin.app/skills/fuerza/ring-straddle-front-lever): Straddle front lever on rings with the legs wide and straight, body horizontal and shoulders depressed.
- [Level 9 variant: Straddle Front Lever Raise](https://www.omkin.app/skills/fuerza/straddle-front-lever-raise): Raise from a hang to a straddle front lever by driving the lats and hips up together, then lower slowly.
- [Level 10: Full Front Lever](https://www.omkin.app/skills/fuerza/full-front-lever): Body fully horizontal, legs together and straight, arms locked, supported only by the hands on the bar.
- [Level 10 variant: Ring Full Front Lever](https://www.omkin.app/skills/fuerza/ring-full-front-lever): Full front lever on rings with the body horizontal, legs together and straight, arms locked and the rings tight.
- [Level 10 variant: Full Front Lever Raise](https://www.omkin.app/skills/fuerza/full-front-lever-raise): Raise from a dead hang to a full front lever with a straight body, then lower with control through the entire arc.

### Lower Body & Core
- [Level 1: Bodyweight Squat](https://www.omkin.app/skills/fuerza/bodyweight-squat): Feet shoulder width, sit hips back and down until thighs are parallel or lower, knees track over the toes, heels stay down, chest tall.
- [Level 1 variant: Wide-Stance Squat](https://www.omkin.app/skills/fuerza/wide-stance-squat): Feet wider than shoulders with toes turned out.
- [Level 1 variant: Banded Squat](https://www.omkin.app/skills/fuerza/banded-squat): Stand on a band held at the shoulders.
- [Level 2: Hollow Body Hold](https://www.omkin.app/skills/fuerza/hollow-body-hold): Lie on the back, press the lower back into the floor, lift shoulders and straight legs a few centimeters, arms overhead.
- [Level 2 variant: Front Plank](https://www.omkin.app/skills/fuerza/front-plank): Forearms on the floor, body in a straight line.
- [Level 2 variant: Dead Bug](https://www.omkin.app/skills/fuerza/dead-bug): On your back with arms up and knees at 90 degrees.
- [Level 3: Bulgarian Split Squat](https://www.omkin.app/skills/fuerza/bulgarian-split-squat): Rear foot elevated on a bench.
- [Level 3 variant: Reverse Lunge](https://www.omkin.app/skills/fuerza/reverse-lunge): Step back into a lunge until the back knee nearly touches the floor, then drive through the front heel to stand.
- [Level 3 variant: High Step-Up](https://www.omkin.app/skills/fuerza/high-step-up): Place one foot on a high, stable box.
- [Level 4: Hanging Knee Raise](https://www.omkin.app/skills/fuerza/hanging-knee-raise): Hang from the bar, tilt the pelvis and lift the knees above hip height without swinging.
- [Level 4 variant: Ring Hanging Knee Raise](https://www.omkin.app/skills/fuerza/ring-hanging-knee-raise): Hang from rings and lift the knees above hip height without swinging, keeping the rings steady.
- [Level 4 variant: Lying Leg Raise](https://www.omkin.app/skills/fuerza/lying-leg-raise): Lie on your back with the lower back pressed down.
- [Level 5: Assisted Pistol Squat](https://www.omkin.app/skills/fuerza/assisted-pistol-squat): Single-leg squat to full depth holding a support (door frame, post) or a TRX-like anchor for balance.
- [Level 5 variant: Box Pistol Squat](https://www.omkin.app/skills/fuerza/box-pistol-squat): Single-leg squat down to a box or bench, touch lightly and stand up on one leg.
- [Level 5 variant: Assisted Shrimp Squat](https://www.omkin.app/skills/fuerza/assisted-shrimp-squat): Single-leg squat holding the rear foot behind you with a support for balance.
- [Level 6: Pistol Squat](https://www.omkin.app/skills/fuerza/pistol-squat): Unassisted single-leg squat to full depth with the free leg extended forward, controlled descent, drive up without bouncing or using the hands.
- [Level 6 variant: Shrimp Squat](https://www.omkin.app/skills/fuerza/shrimp-squat): Hold the rear foot behind you.
- [Level 6 variant: Heels-Elevated Pistol Squat](https://www.omkin.app/skills/fuerza/heels-elevated-pistol-squat): Pistol squat with the heel on a small wedge for ankle mobility.
- [Level 7: L-Sit](https://www.omkin.app/skills/fuerza/l-sit): Support on parallettes with arms locked and shoulders depressed.
- [Level 7 variant: Floor L-Sit](https://www.omkin.app/skills/fuerza/floor-l-sit): Hands on the floor beside the hips, arms locked and shoulders pushed down.
- [Level 7 variant: Ring L-Sit](https://www.omkin.app/skills/fuerza/ring-l-sit): Support on rings with arms locked and rings turned out.
- [Level 8: Toes-to-Bar](https://www.omkin.app/skills/fuerza/toes-to-bar): From a dead hang raise straight legs until the toes touch the bar using the core and lats, then lower with control.
- [Level 8 variant: Hanging Leg Raise](https://www.omkin.app/skills/fuerza/hanging-leg-raise): Hang from the bar and raise straight legs to horizontal or higher, controlling the swing, then lower slowly.
- [Level 8 variant: Toes-to-Rings](https://www.omkin.app/skills/fuerza/toes-to-rings): Hang from rings and raise straight legs until the toes touch the rings, keeping the rings steady.
- [Level 9: V-Sit](https://www.omkin.app/skills/fuerza/v-sit): Support on parallettes, lift straight legs above horizontal so the body forms a V with the torso leaning back.
- [Level 9 variant: Floor V-Sit](https://www.omkin.app/skills/fuerza/floor-v-sit): Support on the floor with locked arms.
- [Level 9 variant: L-Sit to V-Sit Raise](https://www.omkin.app/skills/fuerza/l-sit-to-v-sit-raise): From an L-sit on parallettes, lift the straight legs into a V-sit and lower back to the L-sit without touching down.
- [Level 10: Dragon Flag](https://www.omkin.app/skills/fuerza/dragon-flag): Lie on a bench or floor gripping a stable anchor behind the head.
- [Level 10 variant: Dragon Flag Negative](https://www.omkin.app/skills/fuerza/dragon-flag-negative): Hold a bench or anchor behind the head.
- [Level 10 variant: Windshield Wipers](https://www.omkin.app/skills/fuerza/windshield-wipers): Hang from the bar with straight legs raised.

## Cardio guides
- [Running](https://www.omkin.app/skills/cardio/running): Build an aerobic base with nothing but shoes and time. Running is easy to scale: shorter or slower for beginners, intervals when you want more.
- [Jump Rope](https://www.omkin.app/skills/cardio/jump-rope): Raise your heart rate fast in a few square meters. Jump rope trains rhythm, coordination and the elastic strength of calves and feet.
- [HIIT / Burpees](https://www.omkin.app/skills/cardio/hiit-burpees): High-intensity interval training alternates hard work with rest. It delivers a big effort in a short time using bodyweight moves such as burpees, mountain climbers and squat jumps.
- [Cycling](https://www.omkin.app/skills/cardio/cycling): Build endurance with very little joint stress. Cycling is ideal for long steady blocks, easy recovery days and getting around.
- [Swimming](https://www.omkin.app/skills/cardio/swimming): Build endurance and breathing control with almost no impact on your joints. Swimming works arms, back, core and legs at once.
- [Brisk Walk / Hiking](https://www.omkin.app/skills/cardio/brisk-walk-hiking): Build an aerobic base at a pace almost anyone can sustain. Brisk walking and hiking add easy minutes of Stamina with little fatigue.
- [Shadow Boxing](https://www.omkin.app/skills/cardio/shadow-boxing): Train punch technique and conditioning with no equipment. Rounds of shadow boxing mix coordination, footwork and interval-style cardio.

## Mobility guides
- [Cat-Cow](https://www.omkin.app/skills/mobility/cat-cow): Mobilize the whole spine and wake up the deep back muscles.
- [Child's Pose](https://www.omkin.app/skills/mobility/childs-pose): Gently stretch the lower back, lats and hips and calm the nervous system.
- [Thread the Needle](https://www.omkin.app/skills/mobility/thread-the-needle): Rotate the upper back and release the shoulder blades.
- [Supine Spinal Twist](https://www.omkin.app/skills/mobility/supine-spinal-twist): Release the spine and the outer hips with a gentle rotation.
- [Cobra Stretch](https://www.omkin.app/skills/mobility/cobra-stretch): Open the front of the torso and extend the spine after pulling work.
- [90/90 Hip Switch](https://www.omkin.app/skills/mobility/90-90-hip-switch): Train internal and external hip rotation, key for squats and pistols.
- [Deep Squat Hold](https://www.omkin.app/skills/mobility/deep-squat-hold): Open the hips, ankles and groin in a loaded bottom position.
- [Low Lunge with Hip Shift](https://www.omkin.app/skills/mobility/low-lunge-with-hip-shift): Lengthen the hip flexors and quads in the front of the back leg.
- [Pigeon Pose](https://www.omkin.app/skills/mobility/pigeon-pose): Stretch the glutes and outer hips used in pistols and L-sits.
- [Butterfly Stretch](https://www.omkin.app/skills/mobility/butterfly-stretch): Open the inner thighs and groin.
- [Doorway Chest Stretch](https://www.omkin.app/skills/mobility/doorway-chest-stretch): Open the chest and front of the shoulders after pushing work.
- [Wall Slides](https://www.omkin.app/skills/mobility/wall-slides): Restore overhead range and control of the shoulder blades.
- [Thoracic Extension over Roll](https://www.omkin.app/skills/mobility/thoracic-extension-over-roll): Mobilize the upper back for handstand and overhead positions.
- [Cross-Body Shoulder Stretch](https://www.omkin.app/skills/mobility/cross-body-shoulder-stretch): Stretch the back of the shoulder and upper back.
- [Band Pull-Aparts](https://www.omkin.app/skills/mobility/band-pull-aparts): Activate the upper back and counter the forward-shoulder posture.
- [Standing Forward Fold](https://www.omkin.app/skills/mobility/standing-forward-fold): Lengthen the whole back line from the calves to the lower back.
- [Seated Hamstring Stretch](https://www.omkin.app/skills/mobility/seated-hamstring-stretch): Target the hamstrings one side at a time.
- [Downward Dog Calf Pedal](https://www.omkin.app/skills/mobility/downward-dog-calf-pedal): Release the calves and heels and lengthen the back of the legs.
- [Straddle Fold](https://www.omkin.app/skills/mobility/straddle-fold): Open the inner thighs and hamstrings for straddle skills.
- [Wrist Circles](https://www.omkin.app/skills/mobility/wrist-circles): Warm the wrist joints and prepare them for load.
- [Wrist Flexor Stretch](https://www.omkin.app/skills/mobility/wrist-flexor-stretch): Lengthen the underside of the forearm used in pulling and gripping.
- [Wrist Extensor Stretch](https://www.omkin.app/skills/mobility/wrist-extensor-stretch): Lengthen the top of the forearm to balance push and handstand work.
- [Palm Lift-Offs](https://www.omkin.app/skills/mobility/palm-lift-offs): Strengthen and prepare the wrists for floor-based skills.
- [Forearm Smash and Stretch](https://www.omkin.app/skills/mobility/forearm-smash-and-stretch): Release forearm tension and improve grip recovery.
- [Neck Side Tilt](https://www.omkin.app/skills/mobility/neck-side-tilt): Release tension on the sides of the neck.
- [Chin Tucks](https://www.omkin.app/skills/mobility/chin-tucks): Strengthen the deep neck flexors and improve head posture.
- [Upper Trap Stretch](https://www.omkin.app/skills/mobility/upper-trap-stretch): Lengthen the top of the shoulders after hanging and pulling.
- [Shoulder Rolls](https://www.omkin.app/skills/mobility/shoulder-rolls): Loosen the shoulders and upper traps with easy circles.
- [Arm Circles](https://www.omkin.app/skills/mobility/arm-circles): Warm the shoulder joints before pushing and pulling.
- [Scapular Push-Ups](https://www.omkin.app/skills/mobility/scapular-push-ups): Activate the muscles that control the shoulder blades.
- [Hip Circles](https://www.omkin.app/skills/mobility/hip-circles): Lubricate the hips before squats and leg work.
- [World's Greatest Stretch](https://www.omkin.app/skills/mobility/worlds-greatest-stretch): Open hips, hamstrings, thoracic spine and shoulders in one movement.

## Meditation protocols
- [Box Breathing](https://www.omkin.app/skills/mind/box-breathing): Steady the nervous system and sharpen focus with an even four-count rhythm.
- [Post-Workout Body Scan](https://www.omkin.app/skills/mind/post-workout-body-scan): Lower your heart rate and release tension group by group after strength work.
- [Nervous System Decompression](https://www.omkin.app/skills/mind/nervous-system-decompression): Activate the calming branch of the nervous system with slow, extended exhalations.
- [Silent Focus](https://www.omkin.app/skills/mind/silent-focus): Practise staying present with a simple, unforced breath anchor.

## FAQ

**What is Omkin?**
Omkin is a mobile-first bodyweight training app that turns the habit into an RPG for body and mind. You level up five skill trees, earn XP for every session, recover with mobility guides and meditation, and get auto-generated workouts based on your level, equipment and fatigue.

**Which bodyweight skills does Omkin cover?**
Omkin covers five branches: Horizontal Push, Vertical Push, Vertical Pull, Horizontal Pull / Levers and Lower Body & Core. Each branch has 10 levels with a main progression (50 in total) plus same-level variants, 150 exercises overall. Levels run from absolute beginner to elite calisthenics skills such as the Full Planche and Full Front Lever.

**Do I need equipment?**
No. You tell Omkin which gear you own (pull-up bar, parallettes, gymnastic rings, resistance bands, or bodyweight only). Branches you cannot train with your gear are left out of your rotation and activate automatically when you add equipment.

**What happens if I miss training days?**
After 3 days without a strength session your working level is lowered temporarily, never permanently. When you return, the Comeback Protocol gives you 1 to 3 easier sessions with bonus XP so you rebuild the habit safely.

**How do I level up a skill?**
Each level has an Ascension Mission with strict criteria, for example 3 sets of 12 reps with perfect form, validated across several sessions. Passing it unlocks the next exercise in the tree.

**Does Omkin include mobility and meditation?**
Yes. Omkin has step-by-step stretching and mobility guides with duration and breathing cues, plus meditation protocols (box breathing, post-workout body scan, nervous system decompression) with a built-in timer. Both earn Mobility and Meditation XP.

**What does Omkin Pro cost and include?**
Omkin is free to use with quick random routines, a meditation timer, stretching sessions and basic cardio. Omkin Pro costs about €3.99 per month and adds cloud saving, advanced stats, XP history, persistent skill trees and streak tracking.