Start from a complete dead hang with arms fully extended, hands gripping the bar slightly wider than shoulder-width. Engage your core and pull your body up with controlled movement until your chin clears the bar. Lower yourself with control back to a full dead hang. Each rep must be completed with full range of motion—full extension at the bottom and chin over the bar at the top. Avoid swinging, kipping, or using momentum to assist the movement.
Your pull ups are measured in reps (strict, dead hang). A preliminary score is generated with the linear equation y = mx + b, where x is your number of reps, b is 0, and m is set so the max estimated reps for your age range and gender maps to 100 points. The minimum is 0 reps. Example: For a male ages 20–29, the estimated max is 35 reps, so m = 100 / 35 = 2.86.
| Pull Ups (reps) | Preliminary Score (y) |
|---|---|
| 0 | 0.0 |
| 10 | 28.6 |
| 21 | 60.0 |
| 29 | 82.9 |
| 35 | 100.0 |
The final score uses a curved calculation that heavily favors new athletes and makes reaching 100 extremely challenging even for exceptional performers. The curve is designed to provide significant scoring boosts at lower performance levels, encouraging participation and improvement. However, achieving the maximum score of 100 requires near-perfect performance across multiple attempts. The formula applies a power curve: Final Score = 100 × (Preliminary Score / 100)^0.45
| Preliminary Score | Final Score |
|---|---|
| 0 | 0.0 |
| 20 | 19.1 |
| 40 | 66.2 |
| 60 | 79.5 |
| 80 | 90.4 |
| 90 | 95.4 |
| 95 | 97.7 |
| 98 | 99.1 |
| 100 | 100.0 |