Calisthenics challenges with rules you can repeat

These calisthenics challenges are single-session bodyweight tests. Choose a movement, follow its written rule and record one result in repetitions or seconds. The public rules can help you run a manual test today. OpenContest is prelaunch, with a waitlist for app updates.

Choose by equipment and scoring unit

Challenge	Equipment and setup	Result
Strict pull ups	Secure bar with room for the full hang and chin clearance	Accepted reps in one set
Push ups	Clear floor space, hands flat on the floor	Accepted reps in one set
Forearm plank	Clear floor space, mat if wanted	Accepted hold time
Freestanding handstand	Clear floor space and a controlled entry and exit	Accepted hold time

Start with a movement you already know how to perform. A filmed test should let another person see the movement and the moment it ends. Read the full rule for the chosen test before setting up.

Pull ups need a visible start and finish on every rep

For the strict-pull-up challenge, use an overhand grip and start each repetition with straight arms in the hang. Raise the chin clearly above the bar and return to straight arms. Keep the body free of a kick or swing.

Film side-on with the bar, hands, chin and feet visible. Leave room above the bar so the top position stays in frame. The published rule permits pauses in the hang while you maintain your grip, and the set ends when you release the bar or your feet touch the floor or a box.

If your starting point is zero unassisted repetitions, keep that result and work through the first-pull-up guide. For published comparisons and their source populations, see how many pull ups should you be able to do.

Push ups need consistent depth and lockout

The push-up challenge uses hands flat on the floor, straight arms at the top and upper arms at least parallel to the floor at the bottom. Keep the shoulders, hips and heels in a straight line.

A side-on camera near floor level lets a checker inspect depth and body position together. Resting at the top is allowed under the published rule while only hands and feet touch the floor. The set ends when the knees touch down. Count the last complete repetition that satisfies the rule.

Time a plank until its position ends

The plank challenge uses forearms on the floor, elbows under the shoulders and a straight line through the hips to the heels. Feet can be together or up to hip width apart. A straight-arm variation needs a separate record.

Start the timer when the required position is established. Stop at knee contact or when the hips sag or rise out of line. Put the camera side-on so the checker can see the shoulders, hips, knees and feet through the hold. Keep the start and end visible in the recording.

Choose a handstand test only when you can exit safely

The handstand challenge is a freestanding floor hold. Its clock starts when both feet leave the floor and ends when a foot touches down or a supporting hand moves to a new spot. The full rule explains repeated kick-ups and which hold is counted.

Keep the hands, feet and surrounding floor in the frame. Give yourself clear space to come down. Practise a controlled entry and exit with qualified help before attempting a timed hold. Wall-assisted practice belongs in its own record, with the support described.

Keep scaled variations in separate records

A change in assistance, grip, support height or equipment changes the task. Write it beside the result. If you do push ups with your hands on a bench, record the bench height and use that setup again when comparing your progress.

For a group, let people choose a variation they can control and keep each variation’s results separate. You can share a participation goal while each person keeps their own performance record. Our fitness challenges with friends page covers deadlines, ties and that participation format.

Stop if exercise causes pain. If you are unsure about form, ask a physical therapist or athletic trainer for help. This follows Cleveland Clinic’s advice on starting bodyweight exercise. Cleveland Clinic’s calisthenics guidance

Save enough detail for the next attempt

Keep the test name, written rule, date, accepted result, variation and equipment details together. Add a checker or a video link if you use one. Agree on who can view the recording before sharing it.

The filming guide covers framing, light and uninterrupted recordings. Check your short setup clip before the attempt, then retain the same conditions when you test again.