Strength Challenge
PUSH & PULL
This 100-day challenge will help you improve your upper-body strength.
Pushing and pulling exercises organised in short and effective bodyweight workouts.
Progress through the five levels of exercise difficulty at your own pace.
I’ve been using mostly short bodyweight workouts while travelling and have seen amazing results in terms of strength gains.
I decided to create the Push & Pull Strength Challenge to share this system with others.
The workouts are only 10 to 15 minutes long and for best results, I recommend doing them 2-3 times per week.
You’ll see significant improvements in your upper body strength, I promise.
Let’s improve your pushing and pulling strength in the next 100 days.
Coach Tudor SIRBU
Founder of “Training for Acro”
Strength Challenge
Challenging Workouts
The exercises are structured on five intensity levels and the workouts have different structures.
This creates a challenge that keeps you engaged and prevents boredom.
Assessments
Assessments
Assess your current level for each exercise of the challenge. You can choose to only do the ones that you can do and skip the rest.
Superset Training
Superset Training
These workouts are based on the supersets format: performing the pushing and pulling exercise back to back followed by a resting period.
Interval Training
Interval Training
These circuit workouts alternate between short bursts (30 seconds) of intense effort and brief recovery periods (the same duration).
Multi-Level Training
Multi-level Training
These workouts have exercises of different difficulty levels, and you will perform as many reps as you can during the last two sets.
Strength Challenge
Assessments
Before we jump into the actual training, the challenge kicks off with a quick but important initial assessment.
This checks your current level of strength by measuring how many repetitions you can perform of each exercise (you want to do).
The goal here isn’t to impress anyone; it’s to establish a starting point that provides an accurate reflection of your current situation.
No matter if you’re new to fitness or have been training for some time, this step helps me know your starting point. Then, I can adjust the training intensity for you.
It also helps beginners grow safely and steadily. At the same time, it keeps advanced participants engaged and challenged from day one.
In short, this quick assessment sets the stage for real progress right from the start.
Strength Challenge
Proven Principles
Assessment-based Progress
By tracking your results, we can adjust the workouts to keep you challenged and motivated.
Movement Specificity
These foundational exercises will lead to significant pushing and pulling strength gains.
Balanced Training
Reduce the risk of muscular imbalances and improve your overall athletic performance.
Progressive Overload
Your workouts will get progressively harder to ensure you’re always making progress.
Optimal Frequency
Training 2-3 times per week allows your muscles enough time to recover and grow stronger.
Strength Challenge
Progressive Exercises
Invest in yourself
Price
14-Day Money-Back Guarantee
I want you to feel 100% confident when you sign up and if you don’t feel like it’s right for you, just reach out within 14 days, and I’ll give you a full refund.
No stress, no pressure—just a promise to treat you with honesty and respect.
Popular questions
