You log itপুল-আপ বারExperienced

Pull-up rhythm — self-reported

Do clean pull-ups in each ১০-second window, then rest ২০ seconds. Log your reps after every round — your total is your score.

How it’s counted

After each ১০-second window, log how many clean pull-ups you did. Half reps don’t count. Your total is your score, and it’s self-reported.

You’ll need

  • পুল-আপ বার
  • Use a securely installed rated pull-up bar, a secure grip and clear space above and below you.
  • Perform only pull-ups you can control; stop if you feel pain or unwell.

No bar? Doorway rows are a great swap — they’re timed and don’t count toward this challenge.

ব্যথা, মাথা ঘোরা, বুকে অস্বস্তি বা অস্বাভাবিক শ্বাসকষ্ট হলে থামুন।

Demo

পর্যালোচিত প্রদর্শন পাওয়া যাচ্ছে না। লিখিত নির্দেশনা অনুসরণ করুন।

Pull upward within a comfortable controlled range, then lower without swinging.

  1. Hang from a securely installed rated bar with a secure grip and enough clear space above and below you.
  2. Pull upward within a comfortable controlled range, then lower without swinging.

If a movement uses one side at a time, share the work interval between sides at your own comfortable pace. Pause whenever needed.