Challenges
Measure yourself against the classics: max reps, holds and benchmarks against the clock. Your bests stay on your device.
⚠️ Warm up properly and know your limits — clean form before ego.
Over 9000 Challenge
Accumulate 9,000 reps in one calendar month — every clean rep counts: pull-ups, push-ups, dips, rows, squats. Keep count and go over 9000.
Max reps
Max Pull-ups
One set without leaving the bar: full hang at the bottom, chin over the bar at the top.
Max Push-ups
One set, strict form: chest to just above the floor, full lockout, body straight.
Max Dips
One set on parallel bars: shoulders below elbow height at the bottom, full lockout at the top.
Max Muscle-ups
One set, as little kipping as possible — from a full hang to support.
Holds
Dead Hang
Hang from the bar as long as you can — grip is the foundation of everything on bars.
Plank Hold
Forearm plank, body in one line — it ends when the hips sag.
L-Sit Hold
On parallettes or the floor: legs straight and horizontal, knees locked.
Handstand Hold
Freestanding or against the wall — pick your level and beat your time.
Against the clock
100 Push-ups for Time
Break them up however you like — the clock runs until rep 100.
50 Pull-ups for Time
Any set scheme, strict reps — the clock decides.
10-Minute AMRAP
As many rounds as possible in 10 minutes: 5 pull-ups, 10 push-ups, 15 squats.
The standards here are a first draft — our coaches set the final rules.