Want to take a shot at Jeff Cavaliere’s pullup challenge? It doesn’t matter if you can knock out more than 15 reps in a single set of pullups or struggle to do up to 3. Anyone can take part in this pull-up workout challenge.

The rules are simple. You perform a certain number of reps of a pull-up dependent upon your starting strength level. This number is determined specifically by the number of pullups you can do in a single set to failure. You can either test this before you attempt the challenge or on a separate day so you can be fresh for the main event.

Here is how to determine your pull-up rep goal:

1-3 pullups in a single max set: You will perform 15 reps in this challenge
4-8 pullups in a single max set: You will perform 30 reps in this challenge
9-14 pullups in a single max set: You will perform 40 reps in this challenge
15 or more pullups in a singe max set: You will perform 50 reps in this challenge.

That said, the scoring in this workout is not about your ability to perform the number of reps so much as it has to do with how many sets it takes you to perform them. Each time you drop from the bar, the set you are performing is considered over. Your rest time between sets should either be as long as it takes the person you are going head to head with to complete their reps or 30 seconds max if you are performing it by yourself.

To count these reps you want to be sure that you get your chin up over the bar on every rep and that you extend all the way down at the bottom. Count out the rep at the bottom to ensure that you pause briefly before ascending into your next repetition.

The short rest time is definitely going to be a humbling addition to this workout for many. You may be used to knocking out reps of pullups but then taking adequate rest in between sets to enable you to get just as many or close to as many reps again in subsequent sets. Not here. You have to max out that rest time at just 30 seconds and get back up on the bar to continue.

If you are performing this in the doorway at home using a door pull-up bar and find that your legs are too long and hit the floor - it is acceptable to bend your knees behind you. Generally, if height isn’t an issue however I recommend that you keep your legs straight and a little out in front of you to maximize the output of the kinetic chain without succumbing to energy leaks that can sap your strength.

It doesn’t matter if you are a rank beginner or someone that is more advanced, anyone can perform this pullup challenge. Be sure to share it with a friend that you think would like the chance to compete as well. If you don’t do as well as you think you could, don’t be afraid to rest up a couple days and come back to perform it again. Also, you may find that you used the wrong strategy when you performed this challenge. Taking the sets close to failure may be costing you a shot to get more reps out in later sets but you need to be careful that you don’t do too many unnecessary sets that will increase your total count.

So how do you score yourself? Use this chart to see.

How many sets did it take you to complete your goal number of reps?

5 or less sets: X-Treme
6-8 sets: Elite
9-11 sets: Pro
12-15 sets: Solid
More than 15 sets: Basix

If you are looking for workouts to not only increase your pullups but help you to do more pullups than you are right now while building a ripped athletic body, be sure to click the link below to visit athleanx.com and start building the body of an athlete today.

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