Pull-Up Foundations Challenge

Pull-ups and chin-ups are one of the best ways to build and test upper-body strength. This challenge helps get you ready for more advanced pull-up training, while also offering meaningful benchmarks to track your strength progression.

It includes milestones based on strict bodyweight pull-up reps: first rep (1+), 5+, and 10+. Progress is simple — hit the next milestone, move up on the board, and keep building your strength. Once you can hit 10+, it’s time to check out the Weighted Pull-Up Challenge.

Details

To become a challenge member, you must complete at least one tier of the Pull-Up Challenge. Pronated, supinated, and neutral grips are permitted, allowing pull-ups, chin-ups, and neutral-grip variations. You are allowed to submit attempts for all three tiers, but only one is required to get on the Milestone Board. Each successfully completed tier will be recorded on the board.

1+ Pull-Ups: 1 strict pull-up or more
5+ Pull-Ups: 5 strict pull-ups or more
10+ Pull-Ups: 10 strict pull-ups or more

For more details, check out the FAQ.

Pull-Up Standards

Read the following section on lift standards, allowed equipment, and video requirements, as well as the FAQ below. Failure to meet these requirements may result in disqualification.

Pull-Up Form
  • Pull-ups, chin-ups, and neutral grip are permitted.
  • Every rep must begin and end with arms fully over head, elbows extended and shoulders flexed (dead-hang).
  • Chin must visibly raise above the bar.
  • No kipping or excessive lower body momentum.
  • The set terminates when you make contact with the ground.
Pull-Up Equipment

Allowed

  • Chalk

Not Allowed

  • Gloves, straps, or other grip devices.
  • Bands or other assistive devices.
Pull-Up Video Requirements
  • Video must clearly show all weights.
  • Lifter must remain fully visible at all times, with no obstructions that interfere with judging.
  • Video Angles
    • Use a front angle. A slight angle toward the side is also acceptable.
    • Videos taken directly from the back are difficult to judge and will likely require resubmission.

FAQ

What do Pro Review applicants get?

Pro Review applicants get:
• A form check with feedback.
• Added to the Milestone Board (if accepted).
• Custom acceptance letter with your name and lift numbers.
• Official Pull-Up Foundations decal.

Are beginner challenge submissions eligible for social media shares?

Currently, beginner challenges are not prioritized for social media shares. However, if your submission is unique enough, we may share it on social media, our website, or newsletter.

What is included on the Milestone Board?

The Milestone Board shows your name or social media handle (whichever you prefer) and the which tier of pull-ups you hit (example: 5+ Pull-Ups). Individual lift numbers are not displayed — only your overall challenge level.

Do all my lifts need to be done on the same day, how old can my lifts be?
  • All lifts do not need to be done on the same day, but they must have been done within the same week.
  • For the 2025 cycle, lifts must be from 2025
  • If you are an already accepted member who hits a new PR on a lift within one month of your original submission date, we will update your leaderboard numbers. Anything past one month requires a new submission altogether.
What happens if one of my lifts is not accepted?

You have one month from the time of notification to resubmit. Redo whichever lift(s) need a revision and then resubmit using the resubmission form. If you fall outside of the one month window, you must redo all of your lift(s) and submit a new application.

Will you make any exceptions to these rules or other items listed below?

If you have any questions or are requesting an exemption, send us a message on our contact page. For example, if you are an adaptive athlete and need accommodations, we will make it work.

Apply for the Pull-Up Foundations Challenge

Currently, paid applications for this challenge are on hold. We encourage you to still try it out and work towards the next step.