Pull Ups

Challenge Details

• Level 1: 7 reps = 15 points
• Level 2: 11 reps = +20 points (35 total)
• Level 3: 15 reps = +25 points (60 total)
• Level 4: 20 reps = +40 points (100 points max)

Warning

Avoid if you have shoulder, neck, or upper-back pain.

Breaks

• No breaks allowed for any level.

​Notes:

• Stopping mid-level forfeits the attempt and reps do not count.
• Start at the highest level you can complete, then train to reach the next levels.
• Supervision Required: This challenge must be completed at the EWC in the presence of an Exercise Specialist to ensure proper form and safe completion.

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​How to Complete the Challenge:

• Grip the bar with palms facing away, slightly wider than shoulder-width.
• Begin from a full dead hang with arms straight.
• Pull your chest toward the bar by driving your elbows down.
• Lower slowly to full extension before starting the next rep.

​How to Train for This Challenge:

If the challenge is too difficult right now, you can train for it using the easier alternatives below. Remember: to earn points, you must complete the actual Challenge version, not the below practice variations.

• Easiest: Dead Hang
• Easier: Assisted Pull-Ups
• Next: Negative Pull-Ups

​Suggested Training Schedule:

• Practice your chosen version 1–2 times per week, with 1–2 days of rest between.
• When you can perform strong, controlled reps in your current variation, move up to the next harder version.

​Dead Hang:

• Grab the bar with arms fully extended.
• Engage shoulders lightly (don’t shrug).
• Hold the position as long as possible while keeping the body stable.
• Release slowly and rest.
  
• Build your endurance by increasing your dead hang time; start by aiming for 20-30 seconds, then aim to reach 60+ seconds.

​Assisted Pull-Ups:

• Use an assisted pull-up machine or loop a band under your feet/knees.
• Start fully extended.
• Pull up until your chin clears the bar.
• Lower slowly with control.

​Negative Pull-Ups:

• Step or jump to the top pull-up position.
• Lower yourself slowly for 3–5 seconds.
• Reset and repeat each rep with control.