You log itBarra de elevaçõesExperienced

Pull-up rhythm — self-reported

Do clean pull-ups in each 10-second window, then rest 20 seconds. Log your reps after every round — your total is your score.

How it’s counted

After each 10-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

  • Barra de elevações
  • 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.

Pare se sentir dor, tontura, desconforto no peito ou falta de ar incomum.

Demo

A demonstração revisada não está disponível. Siga as instruções escritas.

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.