PPK CHALLENGE
Pull-ups
Full hang with arms extended to chin over the bar. Must be traditional pull-up grip: hands facing away from the body. No kipping allowed.
The test
How the PPK works
One standardized five-minute test, run the same way everywhere in the world. Your PPK score is the total number of approved pull-ups, push-ups and Korsquats, done in one minute (each). One minute of rest between exercises. You pick the order you do them in.
Minute 1
Any of the three exercises
Max approved reps
Minute 2
Rest
Clock keeps running
Minute 3
Either of the remaining two exercises
Max approved reps
Minute 4
Rest
Clock keeps running
Minute 5
Final of the three exercises
Max approved reps
Push-ups
Chest to the ground, arms must bend to at least a 90 degree angle and reach full extension at the top, body moving as one unit.
Korsquats
Start on your back. Complete a full sit-up and transition directly into an airsquat. Hands may be used to transition from sit-up to squat. Legs must get to full extension and shoulder blades must touch the floor on the sit-up.
Scoring
PPK score = approved pull-ups + approved push-ups + approved Korsquats. Reviewers remove reps that miss the standard, so the score on the leaderboard is the score that counts. Ties are broken by pull-ups, then push-ups, then Korsquats.
Where you can compete
At a participating gym, school or company, or entirely on your own. All you need is a stable pull-up bar, a timer visible in frame, and one continuous video of the full five minutes.