14 days · Pull up
14-day pull up challenge
The 14-day pull up challenge: 2 a day up to 10, a rest every fourth day, the chart day by day, and how to run it with friends in the app.
The chart
2 to 10
in 14 days.
2 on day one, 10 on day 14, with every fourth day off. The chart is the whole plan, and the total comes to 66 pull ups.
66 pull ups in all.
Worth 264 points in the app, at 4 per pull up.
Day 1
2
pull ups
Day 2
3
pull ups
Day 3
4
pull ups
Day 4
Rest
Day 5
4
pull ups
Day 6
5
pull ups
Day 7
6
pull ups
Day 8
Rest
Day 9
7
pull ups
Day 10
8
pull ups
Day 11
8
pull ups
Day 12
Rest
Day 13
9
pull ups
Day 14
10
pull ups
With friends
Three steps. Then it runs itself.
Create the challenge
In the app, start a new challenge: name it, give it 14 days, and add Pull up.
Set the rule
Add a daily rule for Pull up — the day-one number, or the last day's if you want it hard. Adherence is worked out from what actually lands.
Hand out the code
The challenge is private until you share it. Everyone logs their own, and the board settles it.
How it is counted
There is no watch that counts pull ups, so nobody's does. Say it out loud in the app or type it in, and it lands the same as a synced session.
Questions
Asked about the 14-day pull up challenge
How many pull ups a day?
2 on day one, 10 on day 14, with every fourth day off. The chart is the whole plan, and the total comes to 66 pull ups.
I cannot do a single pull up yet.
Start with negatives: jump or step to the top and lower yourself over five seconds. Count each one for the chart, and switch to full pull ups the day you can.
Can I use a band?
Yes. A banded pull up counts the same. Thin the band as the days go on, if you like, but the chart only asks for the number.
Can I do it with friends?
Yes. Create a challenge in the app, add Pull up with a daily rule for the day's number, and share the code. Everyone logs their own, and the board settles it.
What if I miss a day?
Nothing breaks. The chart is the plan; the challenge counts what actually lands, so pick it up the next day. With friends, the board already shows who kept going.
Is it free?
Yes. The athlete app is free, challenges included. Coaches pay for their workspace; the people they coach do not.
Other challenges
When this one is done.
30 days · Push up
30-day push up challenge
10 to 50 a day
7 days · Plank
7-day plank challenge
30 to 120 a day
30 days · Squat
30-day squat challenge
20 to 100 a day
7 days · Sit up
7-day sit up challenge
20 to 50 a day
14 days · Burpees
14-day burpee challenge
5 to 30 a day
7 days · Running
7-day running challenge
1 to 3 a day
7 days · Steps
7-day 10,000 steps challenge
10,000 a day
Start the 14-day pull up challenge.
Bring someone.
Get the app, create the challenge, and hand your friends the code.