OLD BAR PULL UPS & COLD FLOOR PUSH UPS CHALLENGE

As we move into this strength block, we’re introducing a highly effective challenge that requires little effort but delivers real results. This simple daily habit has helped many members achieve their first strict pull up or push up – and for those already there, it’s a powerful way to build more capacity without burnout.

The concept is straightforward: perform small sets of Pull Ups or Push Ups throughout the day, without any warm-up – hence the name Cold Bar and Cold Floor. Each rep is logged manually (use your phone or calendar) and accumulated across the day, week, and month.

This isn’t about fatigue or intensity. It’s about frequency and quality. Aim for 1–5 reps at a time, as often as you can. Over time, the total volume adds up – and so does your strength.

Choose the right version for your level:

  • Pulling: Strict Pull Ups, Negative Pull Ups, or Ring Rows

  • Pushing: Push Ups, Knee Push Ups, or Push Ups to an elevated surface (box, table, wall)

The goal is to train the body to fire the right muscles consistently. By never pushing to failure, you keep the movement clean, sharp, and efficient – rep after rep.

Pro tip: The biggest hurdle for most will be finding a place to pull. If you’re serious about improving, we recommend investing in a door-mounted pull-up bar for your home. That way, the opportunity is always there.

Fatigue & Injury Risk

 Spreading the reps out during the day keeps fatigue low and recovery easy. That said, if you stack up a high number of reps, you might experience some soreness – especially early on. In that case, simply scale back or take a rest day. This challenge is about long-term progress, not pushing through discomfort. Listen to your body and focus on quality.

Logg Your Reps:

You can either build your own system or you can make a copy of this Google Sheets:
https://docs.google.com/spreadsheets/d/1ZTIjRhHBPPEbz6KEdX8DkOuuD0qMUovYD_f-b_MCTqI/edit?usp=sharing