

What is it good for?
--- log your personal goals and progress
--- support each other
--- share information about pull-ups
--- .... and have fun!
The Team Challenge will look a bit different this year:
We will still be counting down levels as a team, similar to the years before. To make it easier for everyone to start a new Level, progress will be made in steps of 1000.
LEVEL 1 = 1000 points, LEVEL 2 = 2000 points… you get it, right?
Basic rule:
It doesn't matter what kind of pull-ups you do (grip, position, etc. ) it is one point.
Under 5 Rule:
If your pull-ups in one go are under 5 reps,
you can count easier versions, too…
(negatives, assisted, etc…) also for one point.
Bonus Exercises:
To make 2021 a bit more spicy, there will be a monthly bonus exercise, you can subtract from the count by special rules. Once they are posted, you can count the exercises throughout the rest of the year.
Bonus Exercise 1 (starting month: January)
HANGING
more than 50 seconds in total: 5 points
more than 90 seconds in total: 10 points
more than 160 seconds in total: 20 points
Bonus Exercise 2 (starting month: February)
[ROWS] and [REVERSE FLYS] (trx/ring/chair...)
[BENT OVER ROWS] and [BENT OVER FLYS] (weights)
1 rep = 1 point (a max of 20 points per day)
Make the 20 reps count by choosing a reasonable angle or weight.
Bonus Exercise 3 (starting month: March)
[SKIN THE CAT] – 3 points per rep
Skin the cat is not an easy exercise!
It has to be done with good form...

Do at your own risk and be careful.
Use an easier version if needed!
Bonus Exercise 4 (starting month: April)
[DELAY] your pull-ups
- by doing a hold in different angles
- by slowing down on the way up
- by slowing down on the way down
1 points per 5 second delay
Bonus Exercise 5 (starting month: May)
[UNILATERAL]
Unilateral pull-up-variations count for 2pts per rep.
Bonus Exercise 6 (starting month: June)
[FLEX HANG]
more than 20 seconds in total: 5 points
more than 35 seconds in total: 10 points
more than 60 seconds in total: 20 points ("in one go" doubles your points)
Old threads:
Full Pull 2018
Pull-up progress 2019
Pull-up Progress 2020
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