I use two methods to prep for challenges – a couple sets of heavy, weighted pull-ups or hitting some concentric pull-ups. How much preparation do you need? The answer is, not a lot, but there are some definite advantages you can reap by using a warm-up. But if you've decided to hit a challenge pre-workout or on an off-day, you'll need a bit of preparation. Of course, testing yourself at the end of the workout isn't ideal. If you're planning on doing a pull-up challenge at the end of your workout as a finisher, then warm-up and prep isn't necessary. The 3RM test and the test to failure are staples that won't – and shouldn't – go anywhere, but by adding a little creativity into the mix we can set new goals, learn a little more about ourselves mentally and physically, and have some fun in the process.īesides, facing challenges and overcoming them is what training is all about. That's why I started developing pull-up challenges. Yet only using these two tests seems a bit close-minded, doesn't it? There are only two qualities being tested. It's also a great test, giving solid feedback about upper-body relative strength and muscular endurance. Then we have the pull-up to failure test. It's a measure that should definitely be included frequently in programming. There's the time-tested pull-up 3RM – still relevant and a great test of upper-body pulling strength. And in the fifth challenge, you'll integrate 100 pull-ups into your regular workout. The third and fourth challenges are a test of endurance, pain tolerance, and strategy.

The second is a 15-rep combination of a clap pull-up, a pronated grip pull-up, and a chin-up. The first challenge is a test to see how many reps you can do in a minute.Fire up the nervous system before your challenges using two warm-ups: a three-rep weighted pull-up and a concentric-only pull-up.That's the purpose of pull-up challenges. If you don't test yourself you'll never know if you're getting stronger.

Pull the pin challenge 15