Perform 10 reps nonstop. Full range of motion required, with your jaw over the bar each time.
For supported pull-ups: using 9 weight plates earns 1 point per rep, 8 plates earns 2 points per rep, and so on.
Pull-ups without any support earn 10 points per rep.
Adding extra weight to your pull-up adds 1 point per kg.
Pull-ups offer significant benefits by building upper body strength (back, arms, shoulders), improving posture, enhancing grip strength, engaging the core, boosting overall fitness, and supporting fat loss.
Mobility required: Lower your hips until your hip crease is below the top of your knee.
Perform 10 reps. Each 1 kg earns 1 point.
Using two 10 kg weight plates (20 kg total) earns a score of 20.
Full range squats build superior strength, muscle, and power by engaging muscles through a greater range of motion. They improve joint mobility, posture, core stability, athletic performance, injury prevention, bone health, and calorie burn more effectively than partial squats.
Push-up reps you can do in 1 minute:
- Bent knee, lay-down push-up posture earns 1 point per rep.
- Bent knee push-up earns 2 points per rep.
- Standard push-up earns 3 points per rep.
Push-ups target the chest, shoulders, triceps, biceps, and upper back while engaging the abs, hips, and lower back for core stability.
Key form requirements:
Working leg: Heel remains planted flat on the ground at all times (critical for ankle mobility and safe loading).
Non-working leg: Toes pointed upward toward the ceiling (lift the toes while keeping the heel down—this maximizes the stretch through the hamstrings and adductors and reduces strain on the knee).
Earn points: 10 reps (10kg × 10 reps = 100 points)
Cossack squats develop exceptional lower-body strength, unilateral power, and mobility. They heavily load the quads, glutes, and hamstrings of the working leg, intensely stretch the adductors and hamstrings of the straight leg, dramatically improve hip, knee, and ankle range of motion, enhance lateral stability and balance, correct left-right strength imbalances, and strongly engage the core to maintain an upright torso.
Perform as many reps as possible per minute.
Hanging Bent Leg Form: Earn 1 point per rep.
Hanging Straight Leg Form: Earn 2 points per rep.
Toe to Bar: Earn 3 points per rep.
building a strong, defined core (abs, obliques) by targeting the often-neglected lower abs, while also improving grip strength, shoulder stability, and hip flexor endurance.
Target: Ski 500m, with a maximum time limit of 5 minutes. For example, if you take 3 minutes to ski 500m, you earn 300 - 180 = 120 points.
The SkiErg offers a low-impact, full-body workout that builds strength and cardiovascular endurance by engaging the arms, core, back, and legs in a rhythmic motion, making it excellent for fat burning.
Earn 5 points per kg. Lifting two 10kg dumbbells earns 100 points. (5 points × 10kg × 2 dumbbells)
Builds significant strength and size in your shoulders (deltoids) and triceps, while also working your upper chest, traps, and core for stability. Improves upper body power, posture, and functional strength for daily tasks like reaching overhead.
Hold for as long as you can, up to a maximum of 5 minutes. Earn 1 point for every second.
Planks are a full-body isometric exercise that significantly strengthen your core, including your abs, back, and obliques, while improving posture, balance, and stability. This reduces back pain and lowers the risk of injury.
